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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, Vitamin B5, and Vitamin B2, however Garden asparagus is richer in Vitamin K, and Vitamin B1.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
5
:
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Copper +50.3%
Contains more Phosphorus +53.8%
Contains more Potassium +304%
Contains more Zinc +42.1%
Contains less Sodium -99.8%
Equal in Iron - 2.14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +525%
Contains more Magnesium +664.3%
Contains more Copper +50.3%
Contains more Phosphorus +53.8%
Contains more Potassium +304%
Contains more Zinc +42.1%
Contains less Sodium -99.8%
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 C +86.7%
Contains more Vitamin A +110%
Contains more Vitamin E +13%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +4450%
Contains more Vitamin K +684.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
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 C +86.7%
Contains more Vitamin A +110%
Contains more Vitamin E +13%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B6 +4450%
Contains more Vitamin K +684.9%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.