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Wakame vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between wakame and graham cracker

  • Wakame has more folate, manganese, magnesium, and copper; however, graham cracker has more iron, vitamin B3, vitamin B1, phosphorus, and vitamin B6.
  • Wakame's daily need coverage for folate is 26% more.
  • Wakame has 3 times more magnesium than graham cracker. Wakame has 107mg of magnesium, while graham cracker has 40mg.
  • Graham cracker is lower in sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Wakame vs Graham cracker 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
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +167.5%
Contains more CalciumCalcium +94.8%
Contains more CopperCopper +67.1%
Contains more ManganeseManganese +37.4%
Contains more PotassiumPotassium +240%
Contains more IronIron +73.4%
Contains more ZincZinc +152.6%
Contains more PhosphorusPhosphorus +131.3%
Contains less SodiumSodium -47.4%
Contains more SeleniumSelenium +800%

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
5
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +66%
Contains more FolateFolate +115.4%
Contains more CholineCholine +135.6%
Contains more Vitamin EVitamin E +51%
Contains more Vitamin B1Vitamin B1 +341.7%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B3Vitamin B3 +177.4%
Contains more Vitamin B6Vitamin B6 +7700%
Contains more Vitamin KVitamin K +169.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2259.6%
Contains more OtherOther +333.7%
Contains more ProteinProtein +120.8%
Contains more FatsFats +1556.3%
Contains more CarbsCarbs +749.7%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +4225.9%
Contains more Poly. FatPolyunsaturated fat +2371.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Graham cracker DV% diff.
Polyunsaturated fat 0.218g 5.388g 34%
Folate 196µg 91µg 26%
Carbs 9.14g 77.66g 23%
Iron 2.18mg 3.78mg 20%
Calories 45kcal 430kcal 19%
Starch 46.56g 19%
Vitamin B3 1.6mg 4.439mg 18%
Sodium 872mg 459mg 18%
Vitamin B1 0.06mg 0.265mg 17%
Manganese 1.4mg 1.019mg 17%
Magnesium 107mg 40mg 16%
Phosphorus 80mg 185mg 15%
Fats 0.64g 10.6g 15%
Copper 0.284mg 0.17mg 13%
Vitamin B6 0.002mg 0.156mg 12%
Fiber 0.5g 3.4g 12%
Selenium 0.7µg 6.3µg 10%
Vitamin K 5.3µg 14.3µg 8%
Saturated fat 0.13g 1.633g 7%
Protein 3.03g 6.69g 7%
Calcium 150mg 77mg 7%
Vitamin B2 0.23mg 0.317mg 7%
Monounsaturated fat 0.058g 2.509g 6%
Vitamin B5 0.697mg 0.42mg 6%
Zinc 0.38mg 0.96mg 5%
Potassium 50mg 170mg 4%
Vitamin E 1mg 1.51mg 3%
Vitamin C 3mg 0mg 3%
Vitamin A 18µg 0µg 2%
Fructose 0.99g 1%
Choline 13.9mg 5.9mg 1%
Net carbs 8.64g 74.26g N/A
Sugar 0.65g 24.85g N/A
Trans fat 0g 0.055g N/A
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
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
65%
Wakame
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 24.2g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 1.503g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 74)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 413mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.