Wakame vs. Custard — In-Depth Nutrition Comparison
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How are wakame and custard different?
- Wakame is higher in manganese, folate, copper, iron, and magnesium; however, custard is richer in vitamin B12 and selenium.
- Daily need coverage for manganese for wakame is 61% higher.
- Wakame contains 22 times more folate than custard. While wakame contains 196µg of folate, custard contains only 9µg.
- Custard has less sodium.
Seaweed, wakame, raw and Egg custards, dry mix, prepared with whole milk are the varieties used in this article.
Infographic
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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 | +568.8% |
| Contains more IronIron | +541.2% |
| Contains more CopperCopper | +846.7% |
| Contains more ManganeseManganese | +19900% |
| Contains more PotassiumPotassium | +314% |
| Contains more ZincZinc | +34.2% |
| Contains more PhosphorusPhosphorus | +62.5% |
| Contains less SodiumSodium | -90.4% |
| Contains more SeleniumSelenium | +757.1% |
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 | +2900% |
| Contains more Vitamin EVitamin E | +1566.7% |
| Contains more Vitamin B3Vitamin B3 | +1112.1% |
| Contains more Vitamin KVitamin K | +2550% |
| Contains more FolateFolate | +2077.8% |
| Contains more CholineCholine | +17.8% |
| Contains more Vitamin AVitamin A | +188.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +3100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.007mg | 61% |
| Folate | 196µg | 9µg | 47% |
| Sodium | 872mg | 84mg | 34% |
| Copper | 0.284mg | 0.03mg | 28% |
| Iron | 2.18mg | 0.34mg | 23% |
| Vitamin B12 | 0µg | 0.52µg | 22% |
| Magnesium | 107mg | 16mg | 22% |
| Cholesterol | 0mg | 51mg | 17% |
| Selenium | 0.7µg | 6µg | 10% |
| Vitamin B3 | 1.6mg | 0.132mg | 9% |
| Saturated fat | 0.13g | 2.032g | 9% |
| Phosphorus | 80mg | 130mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin E | 1mg | 0.06mg | 6% |
| Vitamin D | 0IU | 47IU | 6% |
| Potassium | 50mg | 207mg | 5% |
| Fats | 0.64g | 4g | 5% |
| Vitamin B6 | 0.002mg | 0.064mg | 5% |
| Vitamin K | 5.3µg | 0.2µg | 4% |
| Calories | 45kcal | 122kcal | 4% |
| Vitamin A | 18µg | 52µg | 4% |
| Carbs | 9.14g | 17.6g | 3% |
| Vitamin C | 3mg | 0.1mg | 3% |
| Monounsaturated fat | 0.058g | 1.127g | 3% |
| Fiber | 0.5g | 0g | 2% |
| Protein | 3.03g | 3.99g | 2% |
| Zinc | 0.38mg | 0.51mg | 1% |
| Vitamin B2 | 0.23mg | 0.22mg | 1% |
| Polyunsaturated fat | 0.218g | 0.312g | 1% |
| Calcium | 150mg | 139mg | 1% |
| Net carbs | 8.64g | 17.6g | N/A |
| Sugar | 0.65g | 4.82g | N/A |
| Vitamin B1 | 0.06mg | 0.061mg | 0% |
| Vitamin B5 | 0.697mg | 0.699mg | 0% |
| Choline | 13.9mg | 11.8mg | 0% |
| Tryptophan | 0.035mg | 0.082mg | 0% |
| Threonine | 0.165mg | 0.192mg | 0% |
| Isoleucine | 0.087mg | 0.207mg | 0% |
| Leucine | 0.257mg | 0.337mg | 0% |
| Lysine | 0.112mg | 0.214mg | 0% |
| Methionine | 0.063mg | 0.091mg | 0% |
| Phenylalanine | 0.112mg | 0.173mg | 0% |
| Valine | 0.209mg | 0.233mg | 0% |
| Histidine | 0.015mg | 0.092mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
| Omega-3 - DHA | 0g | 0.003g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +650% |
| Contains more ProteinProtein | +31.7% |
| Contains more FatsFats | +525% |
| Contains more CarbsCarbs | +92.6% |
~equal in
Water
~73.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +1843.1% |
| Contains more Poly. FatPolyunsaturated fat | +43.1% |
