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  6. Wakame vs. Glutinous rice

Wakame vs. Glutinous rice — In-Depth Nutrition Comparison

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The main differences between wakame and glutinous rice

  • Wakame is richer than glutinous rice in manganese, folate, copper, iron, magnesium, vitamin B2, calcium, phosphorus, and vitamin B5.
  • Daily need coverage for manganese for wakame is 49% higher.
  • Wakame contains 196 times more folate than glutinous rice. Wakame contains 196µg of folate, while glutinous rice contains 1µg.
  • Glutinous rice contains less sodium.

Food types used in this article are Seaweed, wakame, raw and Rice, white, glutinous, unenriched, cooked.

Infographic

Wakame vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +2040%
Contains more CalciumCalcium +7400%
Contains more PotassiumPotassium +400%
Contains more IronIron +1457.1%
Contains more CopperCopper +479.6%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +434.4%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +700%
~equal in Zinc ~0.41mg

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
10
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +1669.2%
Contains more Vitamin B3Vitamin B3 +451.7%
Contains more Vitamin B5Vitamin B5 +224.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19500%
Contains more CholineCholine +561.9%
Contains more Vitamin B6Vitamin B6 +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Glutinous rice DV% diff.
Folate 196µg 1µg 49%
Manganese 1.4mg 0.262mg 49%
Sodium 872mg 5mg 38%
Iron 2.18mg 0.14mg 26%
Copper 0.284mg 0.049mg 26%
Magnesium 107mg 5mg 24%
Vitamin B2 0.23mg 0.013mg 17%
Calcium 150mg 2mg 15%
Vitamin B5 0.697mg 0.215mg 10%
Phosphorus 80mg 8mg 10%
Selenium 0.7µg 5.6µg 9%
Vitamin B3 1.6mg 0.29mg 8%
Vitamin E 1mg 0.04mg 6%
Vitamin K 5.3µg 0µg 4%
Carbs 9.14g 21.09g 4%
Calories 45kcal 97kcal 3%
Vitamin B1 0.06mg 0.02mg 3%
Vitamin C 3mg 0mg 3%
Vitamin A 18µg 0µg 2%
Fiber 0.5g 1g 2%
Protein 3.03g 2.02g 2%
Vitamin B6 0.002mg 0.026mg 2%
Choline 13.9mg 2.1mg 2%
Polyunsaturated fat 0.218g 0.069g 1%
Potassium 50mg 10mg 1%
Fats 0.64g 0.19g 1%
Net carbs 8.64g 20.09g N/A
Sugar 0.65g 0.05g N/A
Zinc 0.38mg 0.41mg 0%
Saturated fat 0.13g 0.039g 0%
Monounsaturated fat 0.058g 0.07g 0%
Tryptophan 0.035mg 0.023mg 0%
Threonine 0.165mg 0.072mg 0%
Isoleucine 0.087mg 0.087mg 0%
Leucine 0.257mg 0.167mg 0%
Lysine 0.112mg 0.073mg 0%
Methionine 0.063mg 0.047mg 0%
Phenylalanine 0.112mg 0.108mg 0%
Valine 0.209mg 0.123mg 0%
Histidine 0.015mg 0.047mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +50%
Contains more FatsFats +236.8%
Contains more OtherOther +10185.7%
Contains more CarbsCarbs +130.7%
~equal in Water ~76.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +215.9%
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +20.7%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.