Wakame vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between wakame and egg whites
- Wakame has more manganese, folate, copper, iron, magnesium, calcium, and vitamin B5; however, egg whites are higher in selenium and vitamin B2.
- Wakame covers your daily need for manganese, 60% more than egg whites.
- Wakame has 49 times more folate than egg whites. While wakame has 196µg of folate, egg whites have only 4µg.
- Egg whites have less sodium.
These are the specific foods used in this comparison Seaweed, wakame, raw and Egg, white, raw, fresh.
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.
| Contains more MagnesiumMagnesium | +872.7% |
| Contains more CalciumCalcium | +2042.9% |
| Contains more IronIron | +2625% |
| Contains more CopperCopper | +1134.8% |
| Contains more ZincZinc | +1166.7% |
| Contains more PhosphorusPhosphorus | +433.3% |
| Contains more ManganeseManganese | +12627.3% |
| Contains more PotassiumPotassium | +226% |
| Contains less SodiumSodium | -81% |
| Contains more SeleniumSelenium | +2757.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1400% |
| Contains more Vitamin B3Vitamin B3 | +1423.8% |
| Contains more Vitamin B5Vitamin B5 | +266.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4800% |
| Contains more CholineCholine | +1163.6% |
| Contains more Vitamin B2Vitamin B2 | +90.9% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.011mg | 60% |
| Folate | 196µg | 4µg | 48% |
| Selenium | 0.7µg | 20µg | 35% |
| Sodium | 872mg | 166mg | 31% |
| Copper | 0.284mg | 0.023mg | 29% |
| Iron | 2.18mg | 0.08mg | 26% |
| Magnesium | 107mg | 11mg | 23% |
| Vitamin B2 | 0.23mg | 0.439mg | 16% |
| Protein | 3.03g | 10.9g | 16% |
| Calcium | 150mg | 7mg | 14% |
| Vitamin B5 | 0.697mg | 0.19mg | 10% |
| Vitamin B3 | 1.6mg | 0.105mg | 9% |
| Phosphorus | 80mg | 15mg | 9% |
| Vitamin E | 1mg | 0mg | 7% |
| Vitamin B1 | 0.06mg | 0.004mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin K | 5.3µg | 0µg | 4% |
| Potassium | 50mg | 163mg | 3% |
| Carbs | 9.14g | 0.73g | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Zinc | 0.38mg | 0.03mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Choline | 13.9mg | 1.1mg | 2% |
| Saturated fat | 0.13g | 0g | 1% |
| Polyunsaturated fat | 0.218g | 0g | 1% |
| Fats | 0.64g | 0.17g | 1% |
| Calories | 45kcal | 52kcal | 0% |
| Net carbs | 8.64g | 0.73g | N/A |
| Sugar | 0.65g | 0.71g | N/A |
| Vitamin B6 | 0.002mg | 0.005mg | 0% |
| Monounsaturated fat | 0.058g | 0g | 0% |
| Tryptophan | 0.035mg | 0.125mg | 0% |
| Threonine | 0.165mg | 0.449mg | 0% |
| Isoleucine | 0.087mg | 0.661mg | 0% |
| Leucine | 0.257mg | 1.016mg | 0% |
| Lysine | 0.112mg | 0.806mg | 0% |
| Methionine | 0.063mg | 0.399mg | 0% |
| Phenylalanine | 0.112mg | 0.686mg | 0% |
| Valine | 0.209mg | 0.809mg | 0% |
| Histidine | 0.015mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +276.5% |
| Contains more CarbsCarbs | +1152.1% |
| Contains more OtherOther | +1042.9% |
| Contains more ProteinProtein | +259.7% |
~equal in
Water
~87.57g
