Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wakame
  5. Compare
  6. Wakame vs. Cranberries

Wakame vs. Cranberries — In-Depth Nutrition Comparison

Compare

What are the differences between wakame and cranberries?

  • Wakame is higher in manganese, folate, copper, iron, magnesium, vitamin B2, and calcium; however, cranberries are richer in fiber and vitamin C.
  • Wakame's daily need coverage for manganese is 49% more.
  • Cranberries contain 436 times less sodium than wakame. Wakame contains 872mg of sodium, while cranberries contain 2mg.

We used Seaweed, wakame, raw and Cranberries, raw types in this article.

Infographic

Wakame vs Cranberries 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
8
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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1683.3%
Contains more CalciumCalcium +1775%
Contains more IronIron +847.8%
Contains more CopperCopper +407.1%
Contains more ZincZinc +322.2%
Contains more PhosphorusPhosphorus +627.3%
Contains more ManganeseManganese +424.3%
Contains more SeleniumSelenium +600%
Contains more PotassiumPotassium +60%
Contains less SodiumSodium -99.8%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +1484.2%
Contains more Vitamin B5Vitamin B5 +136.3%
Contains more FolateFolate +19500%
Contains more CholineCholine +152.7%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin EVitamin E +32%
Contains more Vitamin B6Vitamin B6 +2750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5µg

All nutrients comparison - raw data values

Nutrient Wakame Cranberries DV% diff.
Folate 196µg 1µg 49%
Manganese 1.4mg 0.267mg 49%
Sodium 872mg 2mg 38%
Copper 0.284mg 0.056mg 25%
Magnesium 107mg 6mg 24%
Iron 2.18mg 0.23mg 24%
Vitamin B2 0.23mg 0.02mg 16%
Calcium 150mg 8mg 14%
Fiber 0.5g 3.6g 12%
Vitamin C 3mg 14mg 12%
Phosphorus 80mg 11mg 10%
Vitamin B3 1.6mg 0.101mg 9%
Vitamin B5 0.697mg 0.295mg 8%
Protein 3.03g 0.46g 5%
Vitamin B1 0.06mg 0.012mg 4%
Vitamin B6 0.002mg 0.057mg 4%
Zinc 0.38mg 0.09mg 3%
Vitamin A 18µg 3µg 2%
Choline 13.9mg 5.5mg 2%
Vitamin E 1mg 1.32mg 2%
Potassium 50mg 80mg 1%
Fats 0.64g 0.13g 1%
Selenium 0.7µg 0.1µg 1%
Fructose 0.67g 1%
Polyunsaturated fat 0.218g 0.055g 1%
Carbs 9.14g 11.97g 1%
Saturated fat 0.13g 0.008g 1%
Calories 45kcal 46kcal 0%
Net carbs 8.64g 8.37g N/A
Sugar 0.65g 4.27g N/A
Vitamin K 5.3µg 5µg 0%
Monounsaturated fat 0.058g 0.018g 0%
Tryptophan 0.035mg 0.003mg 0%
Threonine 0.165mg 0.028mg 0%
Isoleucine 0.087mg 0.033mg 0%
Leucine 0.257mg 0.053mg 0%
Lysine 0.112mg 0.039mg 0%
Methionine 0.063mg 0.003mg 0%
Phenylalanine 0.112mg 0.036mg 0%
Valine 0.209mg 0.045mg 0%
Histidine 0.015mg 0.018mg 0%
Omega-3 - EPA 0.186g 0g 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +558.7%
Contains more FatsFats +392.3%
Contains more OtherOther +5900%
Contains more CarbsCarbs +31%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +222.2%
Contains more Poly. FatPolyunsaturated fat +296.4%
Contains less Sat. FatSaturated fat -93.8%

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
Cranberries
Cranberries vs Blackberry
Blackberry
Cranberries
Cranberries vs Blueberry
Blueberry
Cranberries
Cranberries vs Currant
Currant

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.