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Wakame vs Garden asparagus - In-Depth Nutrition Comparison

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Significant differences between Wakame and Garden asparagus

  • Wakame has more Manganese, Folate, Magnesium, Calcium, Copper, and Vitamin B5, however Garden asparagus is richer in Vitamin K, Vitamin B1, and Vitamin B6.
  • Wakame covers your daily Manganese needs 54% more than Garden asparagus.
  • Garden asparagus has 436 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Garden asparagus has 2mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Asparagus, raw.

Infographic

Wakame vs Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Phosphorus +53.8%
Contains more Copper +50.3%
Contains more Potassium +304%
Contains less Sodium -99.8%
Contains more Zinc +42.1%
Equal in Iron - 2.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Phosphorus +53.8%
Contains more Copper +50.3%
Contains more Potassium +304%
Contains less Sodium -99.8%
Contains more Zinc +42.1%
Equal in Iron - 2.14

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
4
:
Contains more Vitamin B2 +63.1%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +154.4%
Contains more Folate +276.9%
Contains more Vitamin A +110%
Contains more Vitamin E +13%
Contains more Vitamin C +86.7%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +4450%
Contains more Vitamin K +684.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B2 +63.1%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +154.4%
Contains more Folate +276.9%
Contains more Vitamin A +110%
Contains more Vitamin E +13%
Contains more Vitamin C +86.7%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +4450%
Contains more Vitamin K +684.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Garden asparagus
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Garden asparagus Opinion
Net carbs 8.64g 1.78g Wakame
Protein 3.03g 2.2g Wakame
Fats 0.64g 0.12g Wakame
Carbs 9.14g 3.88g Wakame
Calories 45kcal 20kcal Wakame
Starch g g
Fructose g 1g Garden asparagus
Sugar 0.65g 1.88g Wakame
Fiber 0.5g 2.1g Garden asparagus
Calcium 150mg 24mg Wakame
Iron 2.18mg 2.14mg Wakame
Magnesium 107mg 14mg Wakame
Phosphorus 80mg 52mg Wakame
Potassium 50mg 202mg Garden asparagus
Sodium 872mg 2mg Garden asparagus
Zinc 0.38mg 0.54mg Garden asparagus
Copper 0.284mg 0.189mg Wakame
Vitamin A 360IU 756IU Garden asparagus
Vitamin E 1mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 5.6mg Garden asparagus
Vitamin B1 0.06mg 0.143mg Garden asparagus
Vitamin B2 0.23mg 0.141mg Wakame
Vitamin B3 1.6mg 0.978mg Wakame
Vitamin B5 0.697mg 0.274mg Wakame
Vitamin B6 0.002mg 0.091mg Garden asparagus
Folate 196µg 52µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 41.6µg Garden asparagus
Tryptophan 0.035mg 0.027mg Wakame
Threonine 0.165mg 0.084mg Wakame
Isoleucine 0.087mg 0.075mg Wakame
Leucine 0.257mg 0.128mg Wakame
Lysine 0.112mg 0.104mg Wakame
Methionine 0.063mg 0.031mg Wakame
Phenylalanine 0.112mg 0.075mg Wakame
Valine 0.209mg 0.115mg Wakame
Histidine 0.015mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.04g Garden asparagus
Monounsaturated Fat 0.058g 0g Wakame
Polyunsaturated fat 0.218g 0.05g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
29
Garden asparagus
Mineral Summary Score
58
Wakame
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
13%
Garden asparagus
Carbohydrates
9%
Wakame
4%
Garden asparagus
Fats
3%
Wakame
1%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.23g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.09g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.