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  6. Wakame vs. Plantain raw

Wakame vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between wakame and plantain raw?

  • Wakame is richer in folate, copper, iron, magnesium, calcium, and vitamin B2, while plantain raw is higher in vitamin B6, vitamin C, and vitamin A.
  • Wakame's daily need coverage for folate is 44% higher.
  • Plantain raw has 218 times less sodium than wakame. Wakame has 872mg of sodium, while plantain raw has 4mg.

We used Seaweed, wakame, raw and Plantains, raw types in this comparison.

Infographic

Wakame vs Plantain raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +189.2%
Contains more CalciumCalcium +4900%
Contains more IronIron +263.3%
Contains more CopperCopper +250.6%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +135.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +898%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +114.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +325.9%
Contains more Vitamin B3Vitamin B3 +133.2%
Contains more Vitamin B5Vitamin B5 +168.1%
Contains more Vitamin KVitamin K +657.1%
Contains more FolateFolate +790.9%
Contains more Vitamin CVitamin C +513.3%
Contains more Vitamin AVitamin A +211.1%
Contains more Vitamin B6Vitamin B6 +14850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Wakame Plantain raw DV% diff.
Manganese 1.4mg 61%
Folate 196µg 22µg 44%
Sodium 872mg 4mg 38%
Vitamin B6 0.002mg 0.299mg 23%
Copper 0.284mg 0.081mg 23%
Iron 2.18mg 0.6mg 20%
Vitamin C 3mg 18.4mg 17%
Magnesium 107mg 37mg 17%
Calcium 150mg 3mg 15%
Vitamin B2 0.23mg 0.054mg 14%
Potassium 50mg 499mg 13%
Vitamin B5 0.697mg 0.26mg 9%
Carbs 9.14g 31.89g 8%
Fiber 0.5g 2.3g 7%
Phosphorus 80mg 34mg 7%
Vitamin E 1mg 0.14mg 6%
Vitamin B3 1.6mg 0.686mg 6%
Vitamin A 18µg 56µg 4%
Vitamin K 5.3µg 0.7µg 4%
Calories 45kcal 122kcal 4%
Protein 3.03g 1.3g 3%
Zinc 0.38mg 0.14mg 2%
Polyunsaturated fat 0.218g 0.069g 1%
Vitamin B1 0.06mg 0.052mg 1%
Selenium 0.7µg 1.5µg 1%
Fats 0.64g 0.37g 0%
Net carbs 8.64g 29.59g N/A
Sugar 0.65g 15g N/A
Choline 13.9mg 13.5mg 0%
Saturated fat 0.13g 0.143g 0%
Monounsaturated fat 0.058g 0.032g 0%
Tryptophan 0.035mg 0.015mg 0%
Threonine 0.165mg 0.034mg 0%
Isoleucine 0.087mg 0.036mg 0%
Leucine 0.257mg 0.059mg 0%
Lysine 0.112mg 0.06mg 0%
Methionine 0.063mg 0.017mg 0%
Phenylalanine 0.112mg 0.044mg 0%
Valine 0.209mg 0.046mg 0%
Histidine 0.015mg 0.064mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +133.1%
Contains more FatsFats +73%
Contains more WaterWater +22.5%
Contains more OtherOther +520.7%
Contains more CarbsCarbs +248.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
3
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +81.3%
Contains more Poly. FatPolyunsaturated fat +215.9%
~equal in Saturated fat ~0.143g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.