Wakame vs. Escarole — In-Depth Nutrition Comparison
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Summary of differences between Wakame and Escarole
- Wakame has more Manganese, Folate, Magnesium, Copper, Iron, Vitamin B2, and Calcium, however, Escarole is higher in Vitamin K, and Fiber.
- Escarole covers your daily need of Vitamin K 172% more than Wakame.
- Wakame has 46 times more Sodium than Escarole. While Wakame has 872mg of Sodium, Escarole has only 19mg.
These are the specific foods used in this comparison Seaweed, wakame, raw and Escarole, cooked, boiled, drained, no salt added.
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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
+226.1%
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Iron
+202.8%
Contains
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Magnesium
+723.1%
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Phosphorus
+263.6%
Contains
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Copper
+226.4%
Contains
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Manganese
+263.6%
Contains
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Selenium
+250%
Contains
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Potassium
+390%
Contains
less
Sodium
-97.8%
Contains
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Zinc
+81.6%
Contains
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Calcium
+226.1%
Contains
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Iron
+202.8%
Contains
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Magnesium
+723.1%
Contains
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Phosphorus
+263.6%
Contains
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Copper
+226.4%
Contains
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Manganese
+263.6%
Contains
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Selenium
+250%
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Potassium
+390%
Contains
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Sodium
-97.8%
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Zinc
+81.6%
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 E
+150%
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Vitamin B2
+271%
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Vitamin B3
+412.8%
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Folate
+151.3%
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Vitamin A
+424.4%
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Vitamin B5
+18.5%
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Vitamin B6
+700%
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Vitamin K
+3898.1%
Equal in Vitamin C - 3.3
Equal in Vitamin B1 - 0.059
Contains
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Vitamin E
+150%
Contains
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Vitamin B2
+271%
Contains
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Vitamin B3
+412.8%
Contains
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Folate
+151.3%
Contains
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Vitamin A
+424.4%
Contains
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Vitamin B5
+18.5%
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Vitamin B6
+700%
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Vitamin K
+3898.1%
Equal in Vitamin C - 3.3
Equal in Vitamin B1 - 0.059
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+163.5%
Contains
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Fats
+255.6%
Contains
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Carbs
+197.7%
Contains
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Other
+449.6%
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Water
+17.9%
Contains
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Protein
+163.5%
Contains
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Fats
+255.6%
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Carbs
+197.7%
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Other
+449.6%
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Water
+17.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1350%
Contains
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Polyunsaturated fat
+169.1%
Contains
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Saturated Fat
-67.7%
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Monounsaturated Fat
+1350%
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Polyunsaturated fat
+169.1%
Contains
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Saturated Fat
-67.7%
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 0.27g |
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| Protein | 3.03g | 1.15g |
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| Fats | 0.64g | 0.18g |
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| Carbs | 9.14g | 3.07g |
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| Calories | 45kcal | 19kcal |
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| Sugar | 0.65g | 0.23g |
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| Fiber | 0.5g | 2.8g |
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| Calcium | 150mg | 46mg |
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| Iron | 2.18mg | 0.72mg |
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| Magnesium | 107mg | 13mg |
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| Phosphorus | 80mg | 22mg |
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| Potassium | 50mg | 245mg |
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| Sodium | 872mg | 19mg |
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| Zinc | 0.38mg | 0.69mg |
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| Copper | 0.284mg | 0.087mg |
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| Manganese | 1.4mg | 0.385mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin A | 360IU | 1888IU |
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| Vitamin A RAE | 18µg | 94µg |
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| Vitamin E | 1mg | 0.4mg |
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| Vitamin C | 3mg | 3.3mg |
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| Vitamin B1 | 0.06mg | 0.059mg |
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| Vitamin B2 | 0.23mg | 0.062mg |
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| Vitamin B3 | 1.6mg | 0.312mg |
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| Vitamin B5 | 0.697mg | 0.826mg |
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| Vitamin B6 | 0.002mg | 0.016mg |
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| Folate | 196µg | 78µg |
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| Vitamin K | 5.3µg | 211.9µg |
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| Tryptophan | 0.035mg | 0.005mg |
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| Threonine | 0.165mg | 0.046mg |
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| Isoleucine | 0.087mg | 0.066mg |
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| Leucine | 0.257mg | 0.09mg |
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| Lysine | 0.112mg | 0.058mg |
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| Methionine | 0.063mg | 0.013mg |
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| Phenylalanine | 0.112mg | 0.049mg |
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| Valine | 0.209mg | 0.058mg |
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| Histidine | 0.015mg | 0.021mg |
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| Saturated Fat | 0.13g | 0.042g |
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| Omega-3 - EPA | 0.186g | 0g |
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| Monounsaturated Fat | 0.058g | 0.004g |
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| Polyunsaturated fat | 0.218g | 0.081g |
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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%
67%
Minerals Daily Need Coverage Score
65%
18%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Escarole contains less Sodium (difference - 853mg)
Which food is lower in Saturated Fat?
Escarole is lower in Saturated Fat (difference - 0.088g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.