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Wakame vs. Eggplant — In-Depth Nutrition Comparison

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How are Wakame and Eggplant different?

  • Wakame has more Manganese, Folate, Iron, Copper, Magnesium, Vitamin B2, Calcium, and Vitamin B5, however, Eggplant is richer in Fiber.
  • Wakame covers your daily need of Manganese 51% more than Eggplant.
  • Wakame has 436 times more Sodium than Eggplant. Wakame has 872mg of Sodium, while Eggplant has 2mg.

Seaweed, wakame, raw and Eggplant, raw types were used in this article.

Infographic

Wakame vs Eggplant 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 Calcium +1566.7%
Contains more Iron +847.8%
Contains more Magnesium +664.3%
Contains more Phosphorus +233.3%
Contains more Zinc +137.5%
Contains more Copper +250.6%
Contains more Manganese +503.4%
Contains more Selenium +133.3%
Contains more Potassium +358%
Contains less Sodium -99.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 10% 11% 21% 1% 5% 27% 31% 2%
Contains more Calcium +1566.7%
Contains more Iron +847.8%
Contains more Magnesium +664.3%
Contains more Phosphorus +233.3%
Contains more Zinc +137.5%
Contains more Copper +250.6%
Contains more Manganese +503.4%
Contains more Selenium +133.3%
Contains more Potassium +358%
Contains less Sodium -99.8%

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
10
:
Contains more Vitamin A +1465.2%
Contains more Vitamin E +233.3%
Contains more Vitamin C +36.4%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +521.6%
Contains more Vitamin B3 +146.5%
Contains more Vitamin B5 +148%
Contains more Folate +790.9%
Contains more Choline +101.4%
Contains more Vitamin K +51.4%
Contains more Vitamin B6 +4100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 8% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 4% 9%
Contains more Vitamin A +1465.2%
Contains more Vitamin E +233.3%
Contains more Vitamin C +36.4%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +521.6%
Contains more Vitamin B3 +146.5%
Contains more Vitamin B5 +148%
Contains more Folate +790.9%
Contains more Choline +101.4%
Contains more Vitamin K +51.4%
Contains more Vitamin B6 +4100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +209.2%
Contains more Fats +255.6%
Contains more Carbs +55.4%
Contains more Other +990.9%
Contains more Water +15.4%
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more Protein +209.2%
Contains more Fats +255.6%
Contains more Carbs +55.4%
Contains more Other +990.9%
Contains more Water +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +186.8%
Contains less Saturated Fat -73.8%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
27% 13% 60%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +186.8%
Contains less Saturated Fat -73.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Eggplant Opinion
Net carbs 8.64g 2.88g Wakame
Protein 3.03g 0.98g Wakame
Fats 0.64g 0.18g Wakame
Carbs 9.14g 5.88g Wakame
Calories 45kcal 25kcal Wakame
Fructose 1.54g Eggplant
Sugar 0.65g 3.53g Wakame
Fiber 0.5g 3g Eggplant
Calcium 150mg 9mg Wakame
Iron 2.18mg 0.23mg Wakame
Magnesium 107mg 14mg Wakame
Phosphorus 80mg 24mg Wakame
Potassium 50mg 229mg Eggplant
Sodium 872mg 2mg Eggplant
Zinc 0.38mg 0.16mg Wakame
Copper 0.284mg 0.081mg Wakame
Manganese 1.4mg 0.232mg Wakame
Selenium 0.7µg 0.3µg Wakame
Vitamin A 360IU 23IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg 0.3mg Wakame
Vitamin C 3mg 2.2mg Wakame
Vitamin B1 0.06mg 0.039mg Wakame
Vitamin B2 0.23mg 0.037mg Wakame
Vitamin B3 1.6mg 0.649mg Wakame
Vitamin B5 0.697mg 0.281mg Wakame
Vitamin B6 0.002mg 0.084mg Eggplant
Folate 196µg 22µg Wakame
Choline 13.9mg 6.9mg Wakame
Vitamin K 5.3µg 3.5µg Wakame
Tryptophan 0.035mg 0.009mg Wakame
Threonine 0.165mg 0.037mg Wakame
Isoleucine 0.087mg 0.045mg Wakame
Leucine 0.257mg 0.064mg Wakame
Lysine 0.112mg 0.047mg Wakame
Methionine 0.063mg 0.011mg Wakame
Phenylalanine 0.112mg 0.043mg Wakame
Valine 0.209mg 0.053mg Wakame
Histidine 0.015mg 0.023mg Eggplant
Saturated Fat 0.13g 0.034g Eggplant
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.016g Wakame
Polyunsaturated fat 0.218g 0.076g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Eggplant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Wakame
8%
Eggplant
Minerals Daily Need Coverage Score
65%
Wakame
12%
Eggplant

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.88g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 30)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Eggplant
Eggplant is lower in Saturated Fat (difference - 0.096g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.