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Wakame vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between wakame and falafel?

  • Wakame is higher in manganese, folate, and calcium; however, falafel is richer in phosphorus, potassium, iron, zinc, and vitamin B6.
  • Wakame's daily need coverage for manganese is 31% more.
  • Falafel contains 3 times less sodium than wakame. Wakame contains 872mg of sodium, while falafel contains 294mg.

We used Seaweed, wakame, raw and Falafel, home-prepared types in this article.

Infographic

Wakame vs Falafel 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
3
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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more MagnesiumMagnesium +30.5%
Contains more CalciumCalcium +177.8%
Contains more ManganeseManganese +102.6%
Contains more PotassiumPotassium +1070%
Contains more IronIron +56.9%
Contains more ZincZinc +294.7%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -66.3%
Contains more SeleniumSelenium +42.9%
~equal in Copper ~0.258mg

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
9
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +138.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +110.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B6Vitamin B6 +6150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Falafel DV% diff.
Manganese 1.4mg 0.691mg 31%
Fats 0.64g 17.8g 26%
Polyunsaturated fat 0.218g 4.16g 26%
Folate 196µg 93µg 26%
Monounsaturated fat 0.058g 10.171g 25%
Sodium 872mg 294mg 25%
Protein 3.03g 13.31g 21%
Phosphorus 80mg 192mg 16%
Potassium 50mg 585mg 16%
Iron 2.18mg 3.42mg 16%
Calories 45kcal 333kcal 14%
Calcium 150mg 54mg 10%
Zinc 0.38mg 1.5mg 10%
Saturated fat 0.13g 2.383g 10%
Vitamin B6 0.002mg 0.125mg 9%
Vitamin B5 0.697mg 0.292mg 8%
Carbs 9.14g 31.84g 8%
Vitamin B1 0.06mg 0.146mg 7%
Vitamin E 1mg 7%
Magnesium 107mg 82mg 6%
Vitamin B2 0.23mg 0.166mg 5%
Vitamin K 5.3µg 4%
Vitamin B3 1.6mg 1.044mg 3%
Copper 0.284mg 0.258mg 3%
Choline 13.9mg 3%
Vitamin A 18µg 1µg 2%
Fiber 0.5g 2%
Vitamin C 3mg 1.6mg 2%
Selenium 0.7µg 1µg 1%
Net carbs 8.64g 31.84g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.134mg 0%
Threonine 0.165mg 0.492mg 0%
Isoleucine 0.087mg 0.567mg 0%
Leucine 0.257mg 0.944mg 0%
Lysine 0.112mg 0.856mg 0%
Methionine 0.063mg 0.187mg 0%
Phenylalanine 0.112mg 0.707mg 0%
Valine 0.209mg 0.562mg 0%
Histidine 0.015mg 0.364mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +131.1%
Contains more OtherOther +196.3%
Contains more ProteinProtein +339.3%
Contains more FatsFats +2681.3%
Contains more CarbsCarbs +248.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +17436.2%
Contains more Poly. FatPolyunsaturated fat +1808.3%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.