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  6. Wakame vs. Crab stick

Wakame vs. Crab stick — In-Depth Nutrition Comparison

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What are the differences between wakame and crab stick?

  • Wakame is higher in manganese, folate, copper, iron, magnesium, and vitamin B5; however, crab stick is richer in selenium, phosphorus, and vitamin B12.
  • Wakame's daily need coverage for manganese is 60% more.
  • Crab stick has less sodium.

We used Seaweed, wakame, raw and Crustaceans, crab, alaska king, imitation, made from surimi types in this article.

Infographic

Wakame vs Crab stick 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
6
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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more MagnesiumMagnesium +148.8%
Contains more CalciumCalcium +1053.8%
Contains more IronIron +459%
Contains more CopperCopper +787.5%
Contains more ZincZinc +15.2%
Contains more ManganeseManganese +12627.3%
Contains more PotassiumPotassium +80%
Contains more PhosphorusPhosphorus +252.5%
Contains less SodiumSodium -39.3%
Contains more SeleniumSelenium +3085.7%

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
9
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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +187.5%
Contains more Vitamin B3Vitamin B3 +158.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1225%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~13mg

All nutrients comparison - raw data values

Nutrient Wakame Crab stick DV% diff.
Manganese 1.4mg 0.011mg 60%
Folate 196µg 0µg 49%
Selenium 0.7µg 22.3µg 39%
Phosphorus 80mg 282mg 29%
Copper 0.284mg 0.032mg 28%
Vitamin B12 0µg 0.57µg 24%
Iron 2.18mg 0.39mg 22%
Sodium 872mg 529mg 15%
Magnesium 107mg 43mg 15%
Vitamin B5 0.697mg 0mg 14%
Calcium 150mg 13mg 14%
Vitamin B2 0.23mg 0.08mg 12%
Vitamin B6 0.002mg 0.13mg 10%
Protein 3.03g 7.62g 9%
Cholesterol 0mg 20mg 7%
Vitamin E 1mg 0.17mg 6%
Vitamin B3 1.6mg 0.62mg 6%
Vitamin K 5.3µg 0.4µg 4%
Vitamin B1 0.06mg 0.03mg 3%
Calories 45kcal 95kcal 3%
Vitamin C 3mg 0mg 3%
Carbs 9.14g 15g 2%
Vitamin A 18µg 0µg 2%
Fructose 0.62g 1%
Potassium 50mg 90mg 1%
Monounsaturated fat 0.058g 0.275g 1%
Polyunsaturated fat 0.218g 0.143g 1%
Starch 3.5g 1%
Fats 0.64g 0.46g 0%
Net carbs 8.64g 14.5g N/A
Sugar 0.65g 6.25g N/A
Fiber 0.5g 0.5g 0%
Zinc 0.38mg 0.33mg 0%
Trans fat 0g 0.008g N/A
Choline 13.9mg 13mg 0%
Saturated fat 0.13g 0.216g 0%
Tryptophan 0.035mg 0.075mg 0%
Threonine 0.165mg 0.285mg 0%
Isoleucine 0.087mg 0.23mg 0%
Leucine 0.257mg 0.607mg 0%
Lysine 0.112mg 0.707mg 0%
Methionine 0.063mg 0.261mg 0%
Phenylalanine 0.112mg 0.26mg 0%
Valine 0.209mg 0.286mg 0%
Histidine 0.015mg 0.156mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more FatsFats +39.1%
Contains more OtherOther +218.6%
Contains more ProteinProtein +151.5%
Contains more CarbsCarbs +64.1%
~equal in Water ~74.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -39.8%
Contains more Poly. FatPolyunsaturated fat +52.4%
Contains more Mono. FatMonounsaturated fat +374.1%

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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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.