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Wakame vs. Game raw — In-Depth Nutrition Comparison

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Summary of differences between wakame and game raw

  • Wakame has more manganese, folate, and magnesium; however, game raw is higher in vitamin B12, vitamin B3, vitamin B6, vitamin B2, and phosphorus.
  • Game raw covers your daily need for vitamin B12, 263% more than wakame.
  • Wakame has 49 times more folate than game raw. While wakame has 196µg of folate, game raw has only 4µg.
  • Game raw has less sodium.

These are the specific foods used in this comparison Seaweed, wakame, raw and Game meat, deer, raw.

Infographic

Wakame vs Game 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
4
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 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more MagnesiumMagnesium +365.2%
Contains more CalciumCalcium +2900%
Contains more CopperCopper +12.3%
Contains more ManganeseManganese +3314.6%
Contains more PotassiumPotassium +536%
Contains more IronIron +56%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +152.5%
Contains less SodiumSodium -94.2%
Contains more SeleniumSelenium +1285.7%

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.
Wakame
7
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% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +381.8%
Contains more FolateFolate +4800%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +108.7%
Contains more Vitamin B3Vitamin B3 +298.1%
Contains more Vitamin B6Vitamin B6 +18400%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +585.7%
Contains more ProteinProtein +657.8%
Contains more FatsFats +278.1%
~equal in Water ~73.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +1055.2%
Contains more Poly. FatPolyunsaturated fat +115.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Game raw DV% diff.
Vitamin B12 0µg 6.31µg 263%
Manganese 1.4mg 0.041mg 59%
Folate 196µg 4µg 48%
Protein 3.03g 22.96g 40%
Sodium 872mg 51mg 36%
Vitamin B3 1.6mg 6.37mg 30%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.002mg 0.37mg 28%
Magnesium 107mg 23mg 20%
Vitamin B2 0.23mg 0.48mg 19%
Phosphorus 80mg 202mg 17%
Selenium 0.7µg 9.7µg 16%
Zinc 0.38mg 2.09mg 16%
Iron 2.18mg 3.4mg 15%
Calcium 150mg 5mg 15%
Vitamin B5 0.697mg 14%
Vitamin B1 0.06mg 0.22mg 13%
Potassium 50mg 318mg 8%
Vitamin E 1mg 0.2mg 5%
Vitamin K 5.3µg 1.1µg 4%
Saturated fat 0.13g 0.95g 4%
Calories 45kcal 120kcal 4%
Choline 13.9mg 3%
Copper 0.284mg 0.253mg 3%
Carbs 9.14g 0g 3%
Fats 0.64g 2.42g 3%
Vitamin C 3mg 0mg 3%
Vitamin A 18µg 0µg 2%
Monounsaturated fat 0.058g 0.67g 2%
Polyunsaturated fat 0.218g 0.47g 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 1.08mg 0%
Isoleucine 0.087mg 0.908mg 0%
Leucine 0.257mg 1.951mg 0%
Lysine 0.112mg 2.006mg 0%
Methionine 0.063mg 0.566mg 0%
Phenylalanine 0.112mg 0.937mg 0%
Valine 0.209mg 1.073mg 0%
Histidine 0.015mg 1.135mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Game raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
26%
Wakame
90%
Game raw
Minerals Daily Need Coverage Score
65%
Wakame
47%
Game raw

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.82g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Game raw
Game raw is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Game raw
Game raw contains less Sodium (difference - 821mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.