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  6. Wakame vs. Fish sauce

Wakame vs. Fish sauce — In-Depth Nutrition Comparison

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How are wakame and fish sauce different?

  • Wakame has more manganese, folate, copper, iron, and vitamin B2; however, fish sauce is richer in vitamin B6, vitamin B12, magnesium, and selenium.
  • Fish sauce covers your daily need for sodium, 303% more than wakame.
  • Wakame has 6 times more manganese than fish sauce. Wakame has 1.4mg of manganese, while fish sauce has 0.233mg.
  • Wakame contains less sodium.

Seaweed, wakame, raw and Sauce, fish, ready-to-serve types were used in this article.

Infographic

Wakame vs Fish sauce 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
7
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +248.8%
Contains more IronIron +179.5%
Contains more CopperCopper +468%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +1042.9%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +500.9%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +476%
Contains more SeleniumSelenium +1200%

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
8
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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +303.5%
Contains more Vitamin B5Vitamin B5 +490.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +284.3%
Contains more Vitamin B3Vitamin B3 +44.6%
Contains more Vitamin B6Vitamin B6 +19700%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~13.2mg

All nutrients comparison - raw data values

Nutrient Wakame Fish sauce DV% diff.
Sodium 872mg 7851mg 303%
Manganese 1.4mg 0.233mg 51%
Folate 196µg 51µg 36%
Vitamin B6 0.002mg 0.396mg 30%
Copper 0.284mg 0.05mg 26%
Vitamin B12 0µg 0.48µg 20%
Iron 2.18mg 0.78mg 18%
Magnesium 107mg 175mg 16%
Selenium 0.7µg 9.1µg 15%
Vitamin B2 0.23mg 0.057mg 13%
Vitamin B5 0.697mg 0.118mg 12%
Calcium 150mg 43mg 11%
Phosphorus 80mg 7mg 10%
Potassium 50mg 288mg 7%
Vitamin E 1mg 0mg 7%
Vitamin K 5.3µg 0µg 4%
Vitamin B1 0.06mg 0.012mg 4%
Protein 3.03g 5.06g 4%
Vitamin B3 1.6mg 2.313mg 4%
Vitamin C 3mg 0.5mg 3%
Fiber 0.5g 0g 2%
Carbs 9.14g 3.64g 2%
Vitamin A 18µg 4µg 2%
Zinc 0.38mg 0.2mg 2%
Saturated fat 0.13g 0.003g 1%
Polyunsaturated fat 0.218g 0.003g 1%
Calories 45kcal 35kcal 1%
Fats 0.64g 0.01g 1%
Net carbs 8.64g 3.64g N/A
Sugar 0.65g 3.64g N/A
Choline 13.9mg 13.2mg 0%
Monounsaturated fat 0.058g 0.002g 0%
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 0.001g N/A
Omega-3 - DHA 0g 0.002g 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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +6300%
Contains more CarbsCarbs +151.1%
Contains more WaterWater +12.6%
Contains more ProteinProtein +67%
Contains more OtherOther +180.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +7166.7%
Contains less Sat. FatSaturated fat -97.7%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.