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  6. Wakame vs. Salmon raw

Wakame vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between wakame and salmon raw

  • Wakame is higher in manganese, folate, and magnesium, yet salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5.
  • Salmon raw covers your daily vitamin B12 needs 133% more than wakame.
  • Wakame contains 88 times more manganese than salmon raw. While wakame contains 1.4mg of manganese, salmon raw contains only 0.016mg.
  • The amount of sodium in salmon raw is lower.

Food varieties used in this article are Seaweed, wakame, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Wakame vs Salmon raw 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
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +269%
Contains more CalciumCalcium +1150%
Contains more IronIron +172.5%
Contains more CopperCopper +13.6%
Contains more ManganeseManganese +8650%
Contains more PotassiumPotassium +880%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +5114.3%

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
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 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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +684%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +276.7%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B3Vitamin B3 +391.3%
Contains more Vitamin B5Vitamin B5 +138.7%
Contains more Vitamin B6Vitamin B6 +40800%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wakame Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.7µg 36.5µg 65%
Vitamin B6 0.002mg 0.818mg 63%
Manganese 1.4mg 0.016mg 60%
Folate 196µg 25µg 43%
Vitamin B3 1.6mg 7.86mg 39%
Sodium 872mg 44mg 36%
Protein 3.03g 19.84g 34%
Magnesium 107mg 29mg 19%
Vitamin B5 0.697mg 1.664mg 19%
Cholesterol 0mg 55mg 18%
Phosphorus 80mg 200mg 17%
Iron 2.18mg 0.8mg 17%
Polyunsaturated fat 0.218g 2.539g 15%
Vitamin B1 0.06mg 0.226mg 14%
Calcium 150mg 12mg 14%
Potassium 50mg 490mg 13%
Vitamin B2 0.23mg 0.38mg 12%
Fats 0.64g 6.34g 9%
Vitamin E 1mg 7%
Monounsaturated fat 0.058g 2.103g 5%
Calories 45kcal 142kcal 5%
Copper 0.284mg 0.25mg 4%
Vitamin K 5.3µg 4%
Saturated fat 0.13g 0.981g 4%
Carbs 9.14g 0g 3%
Choline 13.9mg 3%
Vitamin C 3mg 0mg 3%
Zinc 0.38mg 0.64mg 2%
Fiber 0.5g 0g 2%
Vitamin A 18µg 12µg 1%
Net carbs 8.64g 0g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.222mg 0%
Threonine 0.165mg 0.87mg 0%
Isoleucine 0.087mg 0.914mg 0%
Leucine 0.257mg 1.613mg 0%
Lysine 0.112mg 1.822mg 0%
Methionine 0.063mg 0.587mg 0%
Phenylalanine 0.112mg 0.775mg 0%
Valine 0.209mg 1.022mg 0%
Histidine 0.015mg 0.584mg 0%
Omega-3 - EPA 0.186g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%
Contains more OtherOther +35.3%
Contains more ProteinProtein +554.8%
Contains more FatsFats +890.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +3525.9%
Contains more Poly. FatPolyunsaturated fat +1064.7%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.