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  6. Wakame vs. Dried fruit

Wakame vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between wakame and dried fruit

  • Wakame has more manganese, folate, magnesium, and vitamin B2, while dried fruit has more vitamin A, potassium, fiber, vitamin E, and vitamin B6.
  • Dried fruit's daily need coverage for vitamin A is 65% higher.
  • Dried fruit contains 87 times less sodium than wakame. Wakame contains 872mg of sodium, while dried fruit contains 10mg.

The food types used in this comparison are Seaweed, wakame, raw and Apricots, dried, sulfured, uncooked.

Infographic

Wakame vs Dried fruit 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
4
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +234.4%
Contains more CalciumCalcium +172.7%
Contains more PhosphorusPhosphorus +12.7%
Contains more ManganeseManganese +495.7%
Contains more PotassiumPotassium +2224%
Contains more IronIron +22%
Contains more CopperCopper +20.8%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +214.3%
~equal in Zinc ~0.39mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +210.8%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin KVitamin K +71%
Contains more FolateFolate +1860%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +333%
Contains more Vitamin B3Vitamin B3 +61.8%
Contains more Vitamin B6Vitamin B6 +7050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +25.5%
Contains more WaterWater +159%
Contains more OtherOther +180.2%
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +585.3%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +194.6%
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +27.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Dried fruit DV% diff.
Manganese 1.4mg 0.235mg 51%
Folate 196µg 10µg 47%
Sodium 872mg 10mg 37%
Potassium 50mg 1162mg 33%
Fiber 0.5g 7.3g 27%
Vitamin E 1mg 4.33mg 22%
Vitamin A 18µg 180µg 18%
Carbs 9.14g 62.64g 18%
Magnesium 107mg 32mg 18%
Fructose 12.47g 16%
Vitamin B2 0.23mg 0.074mg 12%
Vitamin B6 0.002mg 0.143mg 11%
Calories 45kcal 241kcal 10%
Calcium 150mg 55mg 10%
Copper 0.284mg 0.343mg 7%
Vitamin B3 1.6mg 2.589mg 6%
Iron 2.18mg 2.66mg 6%
Vitamin B5 0.697mg 0.516mg 4%
Vitamin B1 0.06mg 0.015mg 4%
Selenium 0.7µg 2.2µg 3%
Vitamin K 5.3µg 3.1µg 2%
Vitamin C 3mg 1mg 2%
Phosphorus 80mg 71mg 1%
Saturated fat 0.13g 0.017g 1%
Polyunsaturated fat 0.218g 0.074g 1%
Protein 3.03g 3.39g 1%
Fats 0.64g 0.51g 0%
Net carbs 8.64g 55.34g N/A
Sugar 0.65g 53.44g N/A
Zinc 0.38mg 0.39mg 0%
Starch 0.35g 0%
Choline 13.9mg 13.9mg 0%
Monounsaturated fat 0.058g 0.074g 0%
Tryptophan 0.035mg 0.016mg 0%
Threonine 0.165mg 0.073mg 0%
Isoleucine 0.087mg 0.063mg 0%
Leucine 0.257mg 0.105mg 0%
Lysine 0.112mg 0.083mg 0%
Methionine 0.063mg 0.015mg 0%
Phenylalanine 0.112mg 0.062mg 0%
Valine 0.209mg 0.078mg 0%
Histidine 0.015mg 0.047mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
65%
Wakame
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 52.79g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 31)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 862mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.113g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.