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  6. Wakame vs. Domestic goose

Wakame vs. Domestic goose — In-Depth Nutrition Comparison

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How are wakame and domestic goose different?

  • Wakame has more manganese and folate; however, domestic goose is richer in selenium, vitamin B6, phosphorus, zinc, and vitamin B5.
  • Wakame covers your daily need for manganese, 60% more than domestic goose.
  • Wakame has 16 times more folate than domestic goose. Wakame has 196µg of folate, while domestic goose has 12µg.
  • Domestic goose contains less sodium.

Seaweed, wakame, raw and Goose, domesticated, meat only, cooked, roasted types were used in this article.

Infographic

Wakame vs Domestic goose 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
3
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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +328%
Contains more CalciumCalcium +971.4%
Contains more ManganeseManganese +5733.3%
Contains more PotassiumPotassium +676%
Contains more IronIron +31.7%
Contains more ZincZinc +734.2%
Contains more PhosphorusPhosphorus +286.3%
Contains less SodiumSodium -91.3%
Contains more SeleniumSelenium +3542.9%
~equal in Copper ~0.276mg

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
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 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% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1533.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +69.6%
Contains more Vitamin B3Vitamin B3 +155.1%
Contains more Vitamin B5Vitamin B5 +163.1%
Contains more Vitamin B6Vitamin B6 +23400%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wakame Domestic goose DV% diff.
Manganese 1.4mg 0.024mg 60%
Protein 3.03g 28.97g 52%
Folate 196µg 12µg 46%
Selenium 0.7µg 25.5µg 45%
Vitamin B6 0.002mg 0.47mg 36%
Sodium 872mg 76mg 35%
Phosphorus 80mg 309mg 33%
Cholesterol 0mg 96mg 32%
Zinc 0.38mg 3.17mg 25%
Vitamin B5 0.697mg 1.834mg 23%
Saturated fat 0.13g 4.56g 20%
Magnesium 107mg 25mg 20%
Vitamin B12 0µg 0.49µg 20%
Fats 0.64g 12.67g 19%
Vitamin B3 1.6mg 4.081mg 16%
Calcium 150mg 14mg 14%
Vitamin B2 0.23mg 0.39mg 12%
Monounsaturated fat 0.058g 4.34g 11%
Potassium 50mg 388mg 10%
Calories 45kcal 238kcal 10%
Iron 2.18mg 2.87mg 9%
Polyunsaturated fat 0.218g 1.54g 9%
Vitamin E 1mg 7%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin B1 0.06mg 0.092mg 3%
Vitamin C 3mg 0mg 3%
Carbs 9.14g 0g 3%
Fiber 0.5g 0g 2%
Vitamin A 18µg 12µg 1%
Copper 0.284mg 0.276mg 1%
Net carbs 8.64g 0g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.403mg 0%
Threonine 0.165mg 1.238mg 0%
Isoleucine 0.087mg 1.488mg 0%
Leucine 0.257mg 2.447mg 0%
Lysine 0.112mg 2.48mg 0%
Methionine 0.063mg 0.783mg 0%
Phenylalanine 0.112mg 1.214mg 0%
Valine 0.209mg 1.516mg 0%
Histidine 0.015mg 0.765mg 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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.8%
Contains more OtherOther +537.2%
Contains more ProteinProtein +856.1%
Contains more FatsFats +1879.7%

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +7382.8%
Contains more Poly. FatPolyunsaturated fat +606.4%

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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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.