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  6. Wakame vs. Edamame

Wakame vs. Edamame — In-Depth Nutrition Comparison

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Differences between wakame and edamame

  • Wakame has more manganese and magnesium, while edamame has more folate, fiber, vitamin K, phosphorus, vitamin B1, potassium, and zinc.
  • Wakame's daily need coverage for sodium is 38% higher.
  • Edamame contains 2 times less magnesium than wakame. Wakame contains 107mg of magnesium, while edamame contains 64mg.
  • The amount of sodium in edamame is lower.

The food types used in this comparison are Seaweed, wakame, raw and Edamame, frozen, prepared.

Infographic

Wakame vs Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more MagnesiumMagnesium +67.2%
Contains more CalciumCalcium +138.1%
Contains more ManganeseManganese +36.7%
Contains more PotassiumPotassium +772%
Contains more CopperCopper +21.5%
Contains more ZincZinc +260.5%
Contains more PhosphorusPhosphorus +111.3%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +14.3%
~equal in Iron ~2.27mg

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
5
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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B2Vitamin B2 +48.4%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more Vitamin B5Vitamin B5 +76.5%
Contains more Vitamin CVitamin C +103.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin KVitamin K +403.8%
Contains more FolateFolate +58.7%
Contains more CholineCholine +305%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Edamame DV% diff.
Sodium 872mg 6mg 38%
Folate 196µg 311µg 29%
Fiber 0.5g 5.2g 19%
Protein 3.03g 11.91g 18%
Vitamin K 5.3µg 26.7µg 18%
Manganese 1.4mg 1.024mg 16%
Polyunsaturated fat 0.218g 2.156g 13%
Phosphorus 80mg 169mg 13%
Vitamin B1 0.06mg 0.2mg 12%
Potassium 50mg 436mg 11%
Magnesium 107mg 64mg 10%
Zinc 0.38mg 1.37mg 9%
Calcium 150mg 63mg 9%
Vitamin B6 0.002mg 0.1mg 8%
Choline 13.9mg 56.3mg 8%
Copper 0.284mg 0.345mg 7%
Fats 0.64g 5.2g 7%
Vitamin B5 0.697mg 0.395mg 6%
Vitamin B2 0.23mg 0.155mg 6%
Calories 45kcal 121kcal 4%
Vitamin B3 1.6mg 0.915mg 4%
Monounsaturated fat 0.058g 1.282g 3%
Vitamin C 3mg 6.1mg 3%
Vitamin E 1mg 0.68mg 2%
Saturated fat 0.13g 0.62g 2%
Starch 1.51g 1%
Iron 2.18mg 2.27mg 1%
Carbs 9.14g 8.91g 0%
Net carbs 8.64g 3.71g N/A
Sugar 0.65g 2.18g N/A
Vitamin A 18µg 15µg 0%
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.035mg 0.126mg 0%
Threonine 0.165mg 0.331mg 0%
Isoleucine 0.087mg 0.3mg 0%
Leucine 0.257mg 0.745mg 0%
Lysine 0.112mg 0.745mg 0%
Methionine 0.063mg 0.141mg 0%
Phenylalanine 0.112mg 0.488mg 0%
Valine 0.209mg 0.324mg 0%
Histidine 0.015mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.186g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g 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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more OtherOther +495%
Contains more ProteinProtein +293.1%
Contains more FatsFats +712.5%
~equal in Carbs ~8.91g
~equal in Water ~72.77g

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -79%
Contains more Mono. FatMonounsaturated fat +2110.3%
Contains more Poly. FatPolyunsaturated fat +889%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.