Wakame vs. Coriander — In-Depth Nutrition Comparison
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The main differences between wakame and coriander
- Wakame is richer in manganese, folate, and magnesium, yet coriander is richer in vitamin K, vitamin A, vitamin C, potassium, vitamin B6, and vitamin E.
- Daily need coverage for vitamin K for coriander is 254% higher.
- Wakame contains 19 times more sodium than coriander. Wakame contains 872mg of sodium, while coriander contains 46mg.
Food types used in this article are Seaweed, wakame, raw and Coriander (cilantro) leaves, raw.
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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.
| Contains more MagnesiumMagnesium | +311.5% |
| Contains more CalciumCalcium | +123.9% |
| Contains more IronIron | +23.2% |
| Contains more CopperCopper | +26.2% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +228.6% |
| Contains more PotassiumPotassium | +942% |
| Contains more ZincZinc | +31.6% |
| Contains less SodiumSodium | -94.7% |
| Contains more SeleniumSelenium | +28.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +42% |
| Contains more Vitamin B3Vitamin B3 | +43.6% |
| Contains more Vitamin B5Vitamin B5 | +22.3% |
| Contains more FolateFolate | +216.1% |
| Contains more Vitamin CVitamin C | +800% |
| Contains more Vitamin AVitamin A | +1772.2% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B1Vitamin B1 | +11.7% |
| Contains more Vitamin B6Vitamin B6 | +7350% |
| Contains more Vitamin KVitamin K | +5749.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.3µg | 310µg | 254% |
| Manganese | 1.4mg | 0.426mg | 42% |
| Sodium | 872mg | 46mg | 36% |
| Vitamin A | 18µg | 337µg | 35% |
| Folate | 196µg | 62µg | 34% |
| Vitamin C | 3mg | 27mg | 27% |
| Magnesium | 107mg | 26mg | 19% |
| Potassium | 50mg | 521mg | 14% |
| Vitamin B6 | 0.002mg | 0.149mg | 11% |
| Vitamin E | 1mg | 2.5mg | 10% |
| Fiber | 0.5g | 2.8g | 9% |
| Calcium | 150mg | 67mg | 8% |
| Copper | 0.284mg | 0.225mg | 7% |
| Iron | 2.18mg | 1.77mg | 5% |
| Vitamin B2 | 0.23mg | 0.162mg | 5% |
| Phosphorus | 80mg | 48mg | 5% |
| Vitamin B3 | 1.6mg | 1.114mg | 3% |
| Vitamin B5 | 0.697mg | 0.57mg | 3% |
| Carbs | 9.14g | 3.67g | 2% |
| Protein | 3.03g | 2.13g | 2% |
| Saturated fat | 0.13g | 0.014g | 1% |
| Monounsaturated fat | 0.058g | 0.275g | 1% |
| Polyunsaturated fat | 0.218g | 0.04g | 1% |
| Calories | 45kcal | 23kcal | 1% |
| Vitamin B1 | 0.06mg | 0.067mg | 1% |
| Zinc | 0.38mg | 0.5mg | 1% |
| Fats | 0.64g | 0.52g | 0% |
| Net carbs | 8.64g | 0.87g | N/A |
| Sugar | 0.65g | 0.87g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Choline | 13.9mg | 12.8mg | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42.3% |
| Contains more FatsFats | +23.1% |
| Contains more CarbsCarbs | +149% |
| Contains more OtherOther | +389.8% |
| Contains more WaterWater | +15.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +445% |
| Contains less Sat. FatSaturated fat | -89.2% |
| Contains more Mono. FatMonounsaturated fat | +374.1% |
