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  6. Wakame vs. Gooseberry

Wakame vs. Gooseberry — In-Depth Nutrition Comparison

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What are the main differences between wakame and gooseberries?

  • Wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B2, and calcium, while gooseberries are higher in vitamin C and fiber.
  • Wakame's daily need coverage for manganese is 55% higher.
  • Gooseberries have 872 times less sodium than wakame. Wakame has 872mg of sodium, while gooseberries have 1mg.

We used Seaweed, wakame, raw and Gooseberries, raw types in this comparison.

Infographic

Wakame vs Gooseberry 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
8
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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +970%
Contains more CalciumCalcium +500%
Contains more IronIron +603.2%
Contains more CopperCopper +305.7%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +196.3%
Contains more ManganeseManganese +872.2%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +296%
Contains less SodiumSodium -99.9%

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
9
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +170.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more Vitamin B5Vitamin B5 +143.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3166.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +823.3%
Contains more Vitamin B6Vitamin B6 +3900%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Gooseberry DV% diff.
Manganese 1.4mg 0.144mg 55%
Folate 196µg 6µg 48%
Sodium 872mg 1mg 38%
Vitamin C 3mg 27.7mg 27%
Copper 0.284mg 0.07mg 24%
Iron 2.18mg 0.31mg 23%
Magnesium 107mg 10mg 23%
Vitamin B2 0.23mg 0.03mg 15%
Fiber 0.5g 4.3g 15%
Calcium 150mg 25mg 13%
Vitamin B3 1.6mg 0.3mg 8%
Phosphorus 80mg 27mg 8%
Vitamin B5 0.697mg 0.286mg 8%
Vitamin B6 0.002mg 0.08mg 6%
Potassium 50mg 198mg 4%
Vitamin K 5.3µg 4%
Vitamin E 1mg 0.37mg 4%
Protein 3.03g 0.88g 4%
Choline 13.9mg 3%
Zinc 0.38mg 0.12mg 2%
Vitamin B1 0.06mg 0.04mg 2%
Polyunsaturated fat 0.218g 0.317g 1%
Calories 45kcal 44kcal 0%
Fats 0.64g 0.58g 0%
Carbs 9.14g 10.18g 0%
Net carbs 8.64g 5.88g N/A
Sugar 0.65g N/A
Vitamin A 18µg 15µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.13g 0.038g 0%
Monounsaturated fat 0.058g 0.051g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +244.3%
Contains more OtherOther +1369.4%
Contains more CarbsCarbs +11.4%
~equal in Fats ~0.58g
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +13.7%
Contains less Sat. FatSaturated fat -70.8%
Contains more Poly. FatPolyunsaturated fat +45.4%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.