Wakame vs. Couscous — In-Depth Nutrition Comparison
Compare
How are wakame and couscous different?
- Wakame has more manganese, folate, copper, magnesium, iron, vitamin B2, calcium, and phosphorus; however, couscous is richer in selenium.
- Wakame covers your daily need for manganese, 57% more than couscous.
- Wakame has 174 times more sodium than couscous. Wakame has 872mg of sodium, while couscous has 5mg.
Seaweed, wakame, raw and Couscous, cooked types were used in this article.
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.
| Contains more MagnesiumMagnesium | +1237.5% |
| Contains more CalciumCalcium | +1775% |
| Contains more IronIron | +473.7% |
| Contains more CopperCopper | +592.7% |
| Contains more ZincZinc | +46.2% |
| Contains more PhosphorusPhosphorus | +263.6% |
| Contains more ManganeseManganese | +1566.7% |
| Contains more PotassiumPotassium | +16% |
| Contains less SodiumSodium | -99.4% |
| Contains more SeleniumSelenium | +3828.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +669.2% |
| Contains more Vitamin B2Vitamin B2 | +751.9% |
| Contains more Vitamin B3Vitamin B3 | +62.8% |
| Contains more Vitamin B5Vitamin B5 | +87.9% |
| Contains more Vitamin KVitamin K | +5200% |
| Contains more FolateFolate | +1206.7% |
| Contains more CholineCholine | +321.2% |
| Contains more Vitamin B6Vitamin B6 | +2450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.084mg | 57% |
| Selenium | 0.7µg | 27.5µg | 49% |
| Folate | 196µg | 15µg | 45% |
| Sodium | 872mg | 5mg | 38% |
| Copper | 0.284mg | 0.041mg | 27% |
| Magnesium | 107mg | 8mg | 24% |
| Iron | 2.18mg | 0.38mg | 23% |
| Vitamin B2 | 0.23mg | 0.027mg | 16% |
| Calcium | 150mg | 8mg | 14% |
| Phosphorus | 80mg | 22mg | 8% |
| Vitamin B5 | 0.697mg | 0.371mg | 7% |
| Vitamin E | 1mg | 0.13mg | 6% |
| Carbs | 9.14g | 23.22g | 5% |
| Vitamin B3 | 1.6mg | 0.983mg | 4% |
| Fiber | 0.5g | 1.4g | 4% |
| Vitamin B6 | 0.002mg | 0.051mg | 4% |
| Vitamin K | 5.3µg | 0.1µg | 4% |
| Calories | 45kcal | 112kcal | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Protein | 3.03g | 3.79g | 2% |
| Choline | 13.9mg | 3.3mg | 2% |
| Polyunsaturated fat | 0.218g | 0.064g | 1% |
| Zinc | 0.38mg | 0.26mg | 1% |
| Fats | 0.64g | 0.16g | 1% |
| Net carbs | 8.64g | 21.82g | N/A |
| Potassium | 50mg | 58mg | 0% |
| Sugar | 0.65g | 0.1g | N/A |
| Vitamin B1 | 0.06mg | 0.063mg | 0% |
| Saturated fat | 0.13g | 0.029g | 0% |
| Monounsaturated fat | 0.058g | 0.022g | 0% |
| Tryptophan | 0.035mg | 0.049mg | 0% |
| Threonine | 0.165mg | 0.1mg | 0% |
| Isoleucine | 0.087mg | 0.147mg | 0% |
| Leucine | 0.257mg | 0.259mg | 0% |
| Lysine | 0.112mg | 0.073mg | 0% |
| Methionine | 0.063mg | 0.059mg | 0% |
| Phenylalanine | 0.112mg | 0.184mg | 0% |
| Valine | 0.209mg | 0.162mg | 0% |
| Histidine | 0.015mg | 0.077mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +300% |
| Contains more OtherOther | +2669.2% |
| Contains more ProteinProtein | +25.1% |
| Contains more CarbsCarbs | +154% |
~equal in
Water
~72.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +163.6% |
| Contains more Poly. FatPolyunsaturated fat | +240.6% |
| Contains less Sat. FatSaturated fat | -77.7% |
