Wakame vs. Mackerel — In-Depth Nutrition Comparison
Compare
How are wakame and mackerel different?
- Wakame is higher in folate and copper; however, mackerel is richer in vitamin B12, vitamin D, selenium, vitamin B6, and phosphorus.
- Daily need coverage for vitamin B12 for mackerel is 500% higher.
- Wakame contains 13 times more folate than mackerel. While wakame contains 196µg of folate, mackerel contains only 15µg.
- Wakame has less sodium.
Seaweed, wakame, raw and Fish, mackerel, salted are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +78.3% |
| Contains more CalciumCalcium | +127.3% |
| Contains more IronIron | +55.7% |
| Contains more CopperCopper | +184% |
| Contains less SodiumSodium | -80.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +940% |
| Contains more ZincZinc | +189.5% |
| Contains more PhosphorusPhosphorus | +217.5% |
| Contains more SeleniumSelenium | +10385.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +21.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +1206.7% |
| Contains more Vitamin AVitamin A | +161.1% |
| Contains more Vitamin EVitamin E | +138% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +106.3% |
| Contains more Vitamin B6Vitamin B6 | +20400% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +47.2% |
| Contains more CholineCholine | +630.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 872mg | 4450mg | 156% |
| Selenium | 0.7µg | 73.4µg | 132% |
| Vitamin D | 0IU | 1006IU | 126% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Manganese | 1.4mg | 61% | |
| Folate | 196µg | 15µg | 45% |
| Polyunsaturated fat | 0.218g | 6.21g | 40% |
| Fats | 0.64g | 25.1g | 38% |
| Cholesterol | 0mg | 95mg | 32% |
| Saturated fat | 0.13g | 7.148g | 32% |
| Vitamin B6 | 0.002mg | 0.41mg | 31% |
| Protein | 3.03g | 18.5g | 31% |
| Phosphorus | 80mg | 254mg | 25% |
| Monounsaturated fat | 0.058g | 8.32g | 21% |
| Copper | 0.284mg | 0.1mg | 20% |
| Choline | 13.9mg | 101.6mg | 16% |
| Potassium | 50mg | 520mg | 14% |
| Vitamin B5 | 0.697mg | 14% | |
| Calories | 45kcal | 305kcal | 13% |
| Magnesium | 107mg | 60mg | 11% |
| Vitamin B3 | 1.6mg | 3.3mg | 11% |
| Iron | 2.18mg | 1.4mg | 10% |
| Vitamin E | 1mg | 2.38mg | 9% |
| Calcium | 150mg | 66mg | 8% |
| Zinc | 0.38mg | 1.1mg | 7% |
| Vitamin B1 | 0.06mg | 0.02mg | 3% |
| Vitamin B2 | 0.23mg | 0.19mg | 3% |
| Vitamin A | 18µg | 47µg | 3% |
| Carbs | 9.14g | 0g | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin K | 5.3µg | 7.8µg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Net carbs | 8.64g | 0g | N/A |
| Sugar | 0.65g | 0g | N/A |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | 1.619g | N/A |
| Omega-3 - DHA | 0g | 2.965g | N/A |
| Omega-3 - DPA | 0g | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +86% |
| Contains more ProteinProtein | +510.6% |
| Contains more FatsFats | +3821.9% |
| Contains more OtherOther | +86.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +14244.8% |
| Contains more Poly. FatPolyunsaturated fat | +2748.6% |