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  6. Wakame vs. Feta

Wakame vs. Feta — In-Depth Nutrition Comparison

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How are Wakame and Feta different?

  • Wakame has more Manganese, Folate, and Copper, however, Feta is richer in Vitamin B12, Vitamin B2, Phosphorus, Calcium, and Vitamin B6.
  • Feta covers your daily need of Saturated Fat 74% more than Wakame.
  • Wakame has 50 times more Manganese than Feta. Wakame has 1.4mg of Manganese, while Feta has 0.028mg.
  • Wakame contains less Saturated Fat.

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

Infographic

Wakame vs Feta infographic
Infographic link

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
Wakame
5
:
5
Feta
Feta
Contains more Iron +235.4%
Contains more Magnesium +463.2%
Contains more Copper +787.5%
Contains more Manganese +4900%
Contains more Calcium +228.7%
Contains more Phosphorus +321.3%
Contains more Potassium +24%
Contains more Zinc +657.9%
Contains more Selenium +2042.9%
Equal in Sodium - 917
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +235.4%
Contains more Magnesium +463.2%
Contains more Copper +787.5%
Contains more Manganese +4900%
Contains more Calcium +228.7%
Contains more Phosphorus +321.3%
Contains more Potassium +24%
Contains more Zinc +657.9%
Contains more Selenium +2042.9%
Equal in Sodium - 917

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
Wakame
5
:
7
Feta
Feta
Contains more Vitamin E +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +61.5%
Contains more Folate +512.5%
Contains more Vitamin K +194.4%
Contains more Vitamin A +17.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +156.7%
Contains more Vitamin B2 +267%
Contains more Vitamin B5 +38.7%
Contains more Vitamin B6 +21100%
Contains more Vitamin B12 +∞%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin E +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +61.5%
Contains more Folate +512.5%
Contains more Vitamin K +194.4%
Contains more Vitamin A +17.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +156.7%
Contains more Vitamin B2 +267%
Contains more Vitamin B5 +38.7%
Contains more Vitamin B6 +21100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Feta
Feta
Contains more Carbs +123.5%
Contains more Water +44.9%
Contains more Other +38.5%
Contains more Protein +369%
Contains more Fats +3225%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Carbs +123.5%
Contains more Water +44.9%
Contains more Other +38.5%
Contains more Protein +369%
Contains more Fats +3225%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Feta
Feta
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +7870.7%
Contains more Polyunsaturated fat +171.1%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +7870.7%
Contains more Polyunsaturated fat +171.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Feta Opinion
Net carbs 8.64g 4.09g Wakame
Protein 3.03g 14.21g Feta
Fats 0.64g 21.28g Feta
Carbs 9.14g 4.09g Wakame
Calories 45kcal 264kcal Feta
Sugar 0.65g 4.09g Wakame
Fiber 0.5g 0g Wakame
Calcium 150mg 493mg Feta
Iron 2.18mg 0.65mg Wakame
Magnesium 107mg 19mg Wakame
Phosphorus 80mg 337mg Feta
Potassium 50mg 62mg Feta
Sodium 872mg 917mg Wakame
Zinc 0.38mg 2.88mg Feta
Copper 0.284mg 0.032mg Wakame
Manganese 1.4mg 0.028mg Wakame
Selenium 0.7µg 15µg Feta
Vitamin A 360IU 422IU Feta
Vitamin A RAE 18µg 125µg Feta
Vitamin E 1mg 0.18mg Wakame
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.154mg Feta
Vitamin B2 0.23mg 0.844mg Feta
Vitamin B3 1.6mg 0.991mg Wakame
Vitamin B5 0.697mg 0.967mg Feta
Vitamin B6 0.002mg 0.424mg Feta
Folate 196µg 32µg Wakame
Vitamin B12 0µg 1.69µg Feta
Vitamin K 5.3µg 1.8µg Wakame
Tryptophan 0.035mg 0.2mg Feta
Threonine 0.165mg 0.637mg Feta
Isoleucine 0.087mg 0.803mg Feta
Leucine 0.257mg 1.395mg Feta
Lysine 0.112mg 1.219mg Feta
Methionine 0.063mg 0.368mg Feta
Phenylalanine 0.112mg 0.675mg Feta
Valine 0.209mg 1.065mg Feta
Histidine 0.015mg 0.397mg Feta
Cholesterol 0mg 89mg Wakame
Saturated Fat 0.13g 14.946g Wakame
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 4.623g Feta
Polyunsaturated fat 0.218g 0.591g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Feta
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
29%
Wakame
57%
Feta
Minerals Daily Need Coverage Score
65%
Wakame
63%
Feta

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Wakame
Wakame contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 14.816g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 27)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.5)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.