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  6. Wakame vs. Danish pastry

Wakame vs. Danish pastry — In-Depth Nutrition Comparison

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The main differences between wakame and danish pastry

  • Wakame is richer in manganese, folate, magnesium, copper, and calcium, yet danish pastry is richer in selenium, vitamin B1, and vitamin B12.
  • Daily need coverage for manganese for wakame is 46% higher.
  • Wakame contains 7 times more magnesium than danish pastry. Wakame contains 107mg of magnesium, while danish pastry contains 15mg.
  • Danish pastry contains less sodium.

Food types used in this article are Seaweed, wakame, raw and Danish pastry, cheese.

Infographic

Wakame vs Danish pastry 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
5
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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +613.3%
Contains more CalciumCalcium +328.6%
Contains more IronIron +21.1%
Contains more CopperCopper +219.1%
Contains more ManganeseManganese +298.9%
Contains more PotassiumPotassium +96%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -52.2%
Contains more SeleniumSelenium +2600%

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
4
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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more FolateFolate +226.7%
Contains more Vitamin AVitamin A +94.4%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +30.2%
Contains more CholineCholine +44.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
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% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +154.7%
Contains more OtherOther +380%
Contains more ProteinProtein +164%
Contains more FatsFats +3321.9%
Contains more CarbsCarbs +307%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +19405.2%
Contains more Poly. FatPolyunsaturated fat +1081.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Danish pastry
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wakame Danish pastry DV% diff.
Manganese 1.4mg 0.351mg 46%
Folate 196µg 60µg 34%
Fats 0.64g 21.9g 33%
Selenium 0.7µg 18.9µg 33%
Saturated fat 0.13g 6.794g 30%
Monounsaturated fat 0.058g 11.313g 28%
Copper 0.284mg 0.089mg 22%
Magnesium 107mg 15mg 22%
Sodium 872mg 417mg 20%
Calories 45kcal 374kcal 16%
Polyunsaturated fat 0.218g 2.575g 16%
Calcium 150mg 35mg 12%
Vitamin B1 0.06mg 0.19mg 11%
Protein 3.03g 8g 10%
Carbs 9.14g 37.2g 9%
Cholesterol 0mg 23mg 8%
Vitamin B5 0.697mg 0.304mg 8%
Vitamin B12 0µg 0.2µg 8%
Iron 2.18mg 1.8mg 5%
Phosphorus 80mg 108mg 4%
Vitamin E 1mg 0.35mg 4%
Zinc 0.38mg 0.7mg 3%
Vitamin C 3mg 0.1mg 3%
Vitamin B6 0.002mg 0.04mg 3%
Vitamin B3 1.6mg 2mg 3%
Fiber 0.5g 1g 2%
Vitamin B2 0.23mg 0.26mg 2%
Vitamin A 18µg 35µg 2%
Vitamin K 5.3µg 6.9µg 1%
Choline 13.9mg 20.1mg 1%
Potassium 50mg 98mg 1%
Net carbs 8.64g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.65g 6.95g N/A
Tryptophan 0.035mg 0.089mg 0%
Threonine 0.165mg 0.293mg 0%
Isoleucine 0.087mg 0.371mg 0%
Leucine 0.257mg 0.644mg 0%
Lysine 0.112mg 0.43mg 0%
Methionine 0.063mg 0.174mg 0%
Phenylalanine 0.112mg 0.402mg 0%
Valine 0.209mg 0.412mg 0%
Histidine 0.015mg 0.205mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Danish pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Wakame
22%
Danish pastry
Minerals Daily Need Coverage Score
65%
Wakame
40%
Danish pastry

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 6.664g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 50)
Which food contains less Sodium?
Danish pastry
Danish pastry contains less Sodium (difference - 455mg)
Which food is richer in vitamins?
Danish pastry
Danish pastry is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.