Wakame vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between Wakame and Egg white
- Wakame has more Manganese, Folate, Copper, Iron, Magnesium, Calcium, and Vitamin B5, however, Egg white is higher in Selenium, and Vitamin B2.
- Wakame covers your daily need of Manganese 60% more than Egg white.
- Wakame has 49 times more Folate than Egg white. While Wakame has 196µg of Folate, Egg white has only 4µg.
- Egg white has 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
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Calcium
+2042.9%
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Iron
+2625%
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Magnesium
+872.7%
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Phosphorus
+433.3%
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Zinc
+1166.7%
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Copper
+1134.8%
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Manganese
+12627.3%
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Potassium
+226%
Contains
less
Sodium
-81%
Contains
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Selenium
+2757.1%
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Calcium
+2042.9%
Contains
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Iron
+2625%
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Magnesium
+872.7%
Contains
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Phosphorus
+433.3%
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Zinc
+1166.7%
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Copper
+1134.8%
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Manganese
+12627.3%
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Potassium
+226%
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Sodium
-81%
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Selenium
+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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin C
+∞%
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Vitamin B1
+1400%
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Vitamin B3
+1423.8%
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Vitamin B5
+266.8%
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Folate
+4800%
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Vitamin K
+∞%
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Vitamin B2
+90.9%
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Vitamin B6
+150%
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Vitamin B12
+∞%
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin C
+∞%
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Vitamin B1
+1400%
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Vitamin B3
+1423.8%
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Vitamin B5
+266.8%
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Folate
+4800%
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Vitamin K
+∞%
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Vitamin B2
+90.9%
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Vitamin B6
+150%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+276.5%
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Carbs
+1152.1%
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Other
+1042.9%
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Protein
+259.7%
Equal in Water - 87.57
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Fats
+276.5%
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Carbs
+1152.1%
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Other
+1042.9%
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Protein
+259.7%
Equal in Water - 87.57
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 0.73g |
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| Protein | 3.03g | 10.9g |
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| Fats | 0.64g | 0.17g |
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| Carbs | 9.14g | 0.73g |
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| Calories | 45kcal | 52kcal |
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| Fructose | 0.07g |
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| Sugar | 0.65g | 0.71g |
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| Fiber | 0.5g | 0g |
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| Calcium | 150mg | 7mg |
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| Iron | 2.18mg | 0.08mg |
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| Magnesium | 107mg | 11mg |
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| Phosphorus | 80mg | 15mg |
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| Potassium | 50mg | 163mg |
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| Sodium | 872mg | 166mg |
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| Zinc | 0.38mg | 0.03mg |
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| Copper | 0.284mg | 0.023mg |
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| Manganese | 1.4mg | 0.011mg |
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| Selenium | 0.7µg | 20µg |
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| Vitamin A | 360IU | 0IU |
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| Vitamin A RAE | 18µg | 0µg |
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| Vitamin E | 1mg | 0mg |
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| Vitamin C | 3mg | 0mg |
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| Vitamin B1 | 0.06mg | 0.004mg |
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| Vitamin B2 | 0.23mg | 0.439mg |
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| Vitamin B3 | 1.6mg | 0.105mg |
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| Vitamin B5 | 0.697mg | 0.19mg |
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| Vitamin B6 | 0.002mg | 0.005mg |
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| Folate | 196µg | 4µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 5.3µg | 0µg |
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| Tryptophan | 0.035mg | 0.125mg |
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| Threonine | 0.165mg | 0.449mg |
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| Isoleucine | 0.087mg | 0.661mg |
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| Leucine | 0.257mg | 1.016mg |
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| Lysine | 0.112mg | 0.806mg |
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| Methionine | 0.063mg | 0.399mg |
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| Phenylalanine | 0.112mg | 0.686mg |
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| Valine | 0.209mg | 0.809mg |
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| Histidine | 0.015mg | 0.29mg |
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| Saturated Fat | 0.13g | 0g |
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| Omega-3 - EPA | 0.186g | 0g |
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| Monounsaturated Fat | 0.058g | 0g |
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| Polyunsaturated fat | 0.218g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
29%
11%
Minerals Daily Need Coverage Score
65%
17%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 0.06g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame is cheaper (difference - $1)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Egg white contains less Sodium (difference - 706mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)