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Wakame vs. Dulce de Leche — In-Depth Nutrition Comparison

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The main differences between wakame and dulce de Leche

  • Wakame is richer in manganese, folate, copper, iron, and magnesium, yet dulce de Leche is richer in phosphorus, choline, and vitamin B2.
  • Daily need coverage for manganese for wakame is 61% higher.
  • Wakame contains 71 times more copper than dulce de Leche. Wakame contains 0.284mg of copper, while dulce de Leche contains 0.004mg.
  • Dulce de Leche contains less sodium.

Food types used in this article are Seaweed, wakame, raw and Dulce de Leche.

Infographic

Wakame vs Dulce de Leche 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.
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +386.4%
Contains more IronIron +1182.4%
Contains more CopperCopper +7000%
Contains more ManganeseManganese +69900%
Contains more CalciumCalcium +67.3%
Contains more PotassiumPotassium +600%
Contains more ZincZinc +107.9%
Contains more PhosphorusPhosphorus +141.3%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +285.7%

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
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +15.4%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +661.9%
Contains more Vitamin KVitamin K +307.7%
Contains more FolateFolate +1681.8%
Contains more Vitamin AVitamin A +311.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +76.1%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +541%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +178.6%
Contains more OtherOther +311.4%
Contains more ProteinProtein +125.7%
Contains more FatsFats +1048.4%
Contains more CarbsCarbs +505.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +3594.8%
Contains more Poly. FatPolyunsaturated fat +72%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Dulce de Leche DV% diff.
Manganese 1.4mg 0.002mg 61%
Folate 196µg 11µg 46%
Sodium 872mg 129mg 32%
Copper 0.284mg 0.004mg 31%
Iron 2.18mg 0.17mg 25%
Saturated fat 0.13g 4.534g 20%
Magnesium 107mg 22mg 20%
Phosphorus 80mg 193mg 16%
Carbs 9.14g 55.35g 15%
Choline 13.9mg 89.1mg 14%
Calories 45kcal 315kcal 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B2 0.23mg 0.405mg 13%
Calcium 150mg 251mg 10%
Fats 0.64g 7.35g 10%
Cholesterol 0mg 29mg 10%
Vitamin B3 1.6mg 0.21mg 9%
Potassium 50mg 350mg 9%
Protein 3.03g 6.84g 8%
Vitamin A 18µg 74µg 6%
Vitamin E 1mg 0.2mg 5%
Monounsaturated fat 0.058g 2.143g 5%
Zinc 0.38mg 0.79mg 4%
Selenium 0.7µg 2.7µg 4%
Vitamin B1 0.06mg 0.016mg 4%
Vitamin K 5.3µg 1.3µg 3%
Vitamin B5 0.697mg 0.835mg 3%
Fiber 0.5g 0g 2%
Polyunsaturated fat 0.218g 0.375g 1%
Vitamin B6 0.002mg 0.016mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Vitamin C 3mg 2.6mg 0%
Net carbs 8.64g 55.35g N/A
Sugar 0.65g 49.74g N/A
Trans fat 0g 0.364g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0.186g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Dulce de Leche
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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
65%
Wakame
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 49.09g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 4.404g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 42)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $3)
Which food contains less Sodium?
Dulce de Leche
Dulce de Leche contains less Sodium (difference - 743mg)
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.