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Wakame vs. Gefilte fish — In-Depth Nutrition Comparison

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How are wakame and gefilte fish different?

  • Wakame is higher in manganese, folate, magnesium, vitamin B2, calcium, and vitamin B5; however, gefilte fish is richer in vitamin B12 and selenium.
  • Daily need coverage for manganese for wakame is 58% higher.
  • Wakame contains 65 times more folate than gefilte fish. While wakame contains 196µg of folate, gefilte fish contains only 3µg.
  • Gefilte fish has less sodium.

Seaweed, wakame, raw and Fish, gefiltefish, commercial, sweet recipe are the varieties used in this article.

Infographic

Wakame vs Gefilte fish 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" 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 6.4% 6.9% 8% 93% 65% 22% 31% 68% 9.5% 57%
Contains more MagnesiumMagnesium +1088.9%
Contains more CalciumCalcium +552.2%
Contains more CopperCopper +45.6%
Contains more ManganeseManganese +1817.8%
Contains more PotassiumPotassium +82%
Contains more IronIron +13.8%
Contains more ZincZinc +115.8%
Contains less SodiumSodium -39.9%
Contains more SeleniumSelenium +1400%
~equal in Phosphorus ~73mg

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
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 2.7% 9% 0% 0% 16% 14% 19% 12% 18% 105% 0% 2.3% 0%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +289.8%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +248.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6433.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.065mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
9% 2% 7% 80%
Protein: 9.07 g
Fats: 1.73 g
Carbs: 7.41 g
Water: 80.35 g
Other: 1.44 g
Contains more CarbsCarbs +23.3%
Contains more OtherOther +400%
Contains more ProteinProtein +199.3%
Contains more FatsFats +170.3%
~equal in Water ~80.35g

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
27% 54% 19%
Saturated fat: Sat. Fat 0.412 g
Monounsaturated fat: Mono. Fat 0.824 g
Polyunsaturated fat: Poly. Fat 0.285 g
Contains less Sat. FatSaturated fat -68.4%
Contains more Mono. FatMonounsaturated fat +1320.7%
Contains more Poly. FatPolyunsaturated fat +30.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Gefilte fish DV% diff.
Manganese 1.4mg 0.073mg 58%
Folate 196µg 3µg 48%
Vitamin B12 0µg 0.84µg 35%
Magnesium 107mg 9mg 23%
Selenium 0.7µg 10.5µg 18%
Sodium 872mg 524mg 15%
Calcium 150mg 23mg 13%
Vitamin B2 0.23mg 0.059mg 13%
Protein 3.03g 9.07g 12%
Cholesterol 0mg 30mg 10%
Vitamin B5 0.697mg 0.2mg 10%
Copper 0.284mg 0.195mg 10%
Vitamin E 1mg 7%
Vitamin B6 0.002mg 0.08mg 6%
Vitamin K 5.3µg 4%
Zinc 0.38mg 0.82mg 4%
Vitamin B3 1.6mg 1mg 4%
Iron 2.18mg 2.48mg 4%
Choline 13.9mg 3%
Monounsaturated fat 0.058g 0.824g 2%
Calories 45kcal 84kcal 2%
Vitamin C 3mg 0.8mg 2%
Fiber 0.5g 0g 2%
Fats 0.64g 1.73g 2%
Vitamin A 18µg 27µg 1%
Phosphorus 80mg 73mg 1%
Potassium 50mg 91mg 1%
Carbs 9.14g 7.41g 1%
Saturated fat 0.13g 0.412g 1%
Net carbs 8.64g 7.41g N/A
Sugar 0.65g N/A
Vitamin B1 0.06mg 0.065mg 0%
Polyunsaturated fat 0.218g 0.285g 0%
Tryptophan 0.035mg 0.086mg 0%
Threonine 0.165mg 0.488mg 0%
Isoleucine 0.087mg 0.486mg 0%
Leucine 0.257mg 0.81mg 0%
Lysine 0.112mg 0.842mg 0%
Methionine 0.063mg 0.255mg 0%
Phenylalanine 0.112mg 0.493mg 0%
Valine 0.209mg 0.548mg 0%
Histidine 0.015mg 0.261mg 0%
Omega-3 - EPA 0.186g 0.075g N/A
Omega-3 - DHA 0g 0.045g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Gefilte fish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Gefilte fish
Minerals Daily Need Coverage Score
65%
Wakame
37%
Gefilte fish

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.282g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Gefilte fish
Gefilte fish is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Gefilte fish
Gefilte fish contains less Sodium (difference - 348mg)
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.

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. Gefilte fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171961/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.