Wakame vs. Sardines — In-Depth Nutrition Comparison
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What are the differences between wakame and sardines?
- Wakame is higher in manganese and folate; however, sardines are richer in vitamin B12, selenium, phosphorus, vitamin D, calcium, and vitamin B3.
- Sardines' daily need coverage for vitamin B12 is 373% more.
- Sardines contain 20 times less folate than wakame. Wakame contains 196µg of folate, while sardines contain 10µg.
- Sardines have less sodium.
We used Seaweed, wakame, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.
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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 more MagnesiumMagnesium | +174.4% |
| Contains more CopperCopper | +52.7% |
| Contains more ManganeseManganese | +1196.3% |
| Contains more CalciumCalcium | +154.7% |
| Contains more PotassiumPotassium | +694% |
| Contains more IronIron | +33.9% |
| Contains more ZincZinc | +244.7% |
| Contains more PhosphorusPhosphorus | +512.5% |
| Contains less SodiumSodium | -64.8% |
| Contains more SeleniumSelenium | +7428.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +103.8% |
| Contains more FolateFolate | +1860% |
| Contains more Vitamin AVitamin A | +77.8% |
| Contains more Vitamin EVitamin E | +104% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +227.8% |
| Contains more Vitamin B6Vitamin B6 | +8250% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +439.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 0.7µg | 52.7µg | 95% |
| Phosphorus | 80mg | 490mg | 59% |
| Manganese | 1.4mg | 0.108mg | 56% |
| Folate | 196µg | 10µg | 47% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 3.03g | 24.62g | 43% |
| Polyunsaturated fat | 0.218g | 5.148g | 33% |
| Sodium | 872mg | 307mg | 25% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin B3 | 1.6mg | 5.245mg | 23% |
| Calcium | 150mg | 382mg | 23% |
| Fats | 0.64g | 11.45g | 17% |
| Magnesium | 107mg | 39mg | 16% |
| Vitamin B6 | 0.002mg | 0.167mg | 13% |
| Choline | 13.9mg | 75mg | 11% |
| Copper | 0.284mg | 0.186mg | 11% |
| Monounsaturated fat | 0.058g | 3.869g | 10% |
| Potassium | 50mg | 397mg | 10% |
| Iron | 2.18mg | 2.92mg | 9% |
| Zinc | 0.38mg | 1.31mg | 8% |
| Calories | 45kcal | 208kcal | 8% |
| Vitamin E | 1mg | 2.04mg | 7% |
| Saturated fat | 0.13g | 1.528g | 6% |
| Carbs | 9.14g | 0g | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin K | 5.3µg | 2.6µg | 2% |
| Vitamin B1 | 0.06mg | 0.08mg | 2% |
| Vitamin A | 18µg | 32µg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Vitamin B5 | 0.697mg | 0.642mg | 1% |
| Net carbs | 8.64g | 0g | N/A |
| Sugar | 0.65g | 0g | N/A |
| Vitamin B2 | 0.23mg | 0.227mg | 0% |
| Tryptophan | 0.035mg | 0.276mg | 0% |
| Threonine | 0.165mg | 1.079mg | 0% |
| Isoleucine | 0.087mg | 1.134mg | 0% |
| Leucine | 0.257mg | 2.001mg | 0% |
| Lysine | 0.112mg | 2.26mg | 0% |
| Methionine | 0.063mg | 0.729mg | 0% |
| Phenylalanine | 0.112mg | 0.961mg | 0% |
| Valine | 0.209mg | 1.268mg | 0% |
| Histidine | 0.015mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.186g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.2% |
| Contains more OtherOther | +66.7% |
| Contains more ProteinProtein | +712.5% |
| Contains more FatsFats | +1689.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.5% |
| Contains more Mono. FatMonounsaturated fat | +6570.7% |
| Contains more Poly. FatPolyunsaturated fat | +2261.5% |
