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Wakame vs. Edible mushroom — In-Depth Nutrition Comparison

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How are wakame and edible mushroom different?

  • Wakame is higher in manganese, folate, magnesium, iron, and calcium; however, edible mushroom is richer in vitamin B5, selenium, vitamin B2, and vitamin B3.
  • Daily need coverage for manganese for wakame is 59% higher.
  • Wakame contains 174 times more sodium than edible mushroom. While wakame contains 872mg of sodium, edible mushroom contains only 5mg.

Seaweed, wakame, raw and Mushrooms, white, raw are the varieties used in this article.

Infographic

Wakame vs Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +1088.9%
Contains more CalciumCalcium +4900%
Contains more IronIron +336%
Contains more ManganeseManganese +2878.7%
Contains more PotassiumPotassium +536%
Contains more CopperCopper +12%
Contains more ZincZinc +36.8%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +1228.6%
~equal in Phosphorus ~86mg

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
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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1052.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +74.8%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more Vitamin B5Vitamin B5 +114.8%
Contains more Vitamin B6Vitamin B6 +5100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +24.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more FatsFats +88.2%
Contains more CarbsCarbs +180.4%
Contains more OtherOther +737.2%
Contains more WaterWater +15.6%
~equal in Protein ~3.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +36.3%
Contains less Sat. FatSaturated fat -61.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Edible mushroom
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 Edible mushroom DV% diff.
Manganese 1.4mg 0.047mg 59%
Folate 196µg 17µg 45%
Sodium 872mg 5mg 38%
Magnesium 107mg 9mg 23%
Iron 2.18mg 0.5mg 21%
Selenium 0.7µg 9.3µg 16%
Vitamin B5 0.697mg 1.497mg 16%
Calcium 150mg 3mg 15%
Vitamin B3 1.6mg 3.607mg 13%
Vitamin B2 0.23mg 0.402mg 13%
Potassium 50mg 318mg 8%
Vitamin B6 0.002mg 0.104mg 8%
Vitamin E 1mg 0.01mg 7%
Vitamin K 5.3µg 0µg 4%
Copper 0.284mg 0.318mg 4%
Carbs 9.14g 3.26g 2%
Vitamin B12 0µg 0.04µg 2%
Fiber 0.5g 1g 2%
Vitamin A 18µg 0µg 2%
Vitamin B1 0.06mg 0.081mg 2%
Choline 13.9mg 17.3mg 1%
Calories 45kcal 22kcal 1%
Vitamin D 0µg 0.2µg 1%
Phosphorus 80mg 86mg 1%
Zinc 0.38mg 0.52mg 1%
Vitamin D 0IU 7IU 1%
Vitamin C 3mg 2.1mg 1%
Protein 3.03g 3.09g 0%
Fats 0.64g 0.34g 0%
Net carbs 8.64g 2.26g N/A
Sugar 0.65g 1.98g N/A
Saturated fat 0.13g 0.05g 0%
Monounsaturated fat 0.058g 0g 0%
Polyunsaturated fat 0.218g 0.16g 0%
Tryptophan 0.035mg 0.035mg 0%
Threonine 0.165mg 0.107mg 0%
Isoleucine 0.087mg 0.076mg 0%
Leucine 0.257mg 0.12mg 0%
Lysine 0.112mg 0.107mg 0%
Methionine 0.063mg 0.031mg 0%
Phenylalanine 0.112mg 0.085mg 0%
Valine 0.209mg 0.232mg 0%
Histidine 0.015mg 0.057mg 0%
Fructose 0.17g 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 Edible mushroom
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
26%
Edible mushroom
Minerals Daily Need Coverage Score
65%
Wakame
27%
Edible mushroom

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.33g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 867mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 0.08g)
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.