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
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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.
Contains
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Calcium
+94.8%
Contains
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Magnesium
+167.5%
Contains
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Copper
+67.1%
Contains
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Manganese
+37.4%
Contains
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Iron
+73.4%
Contains
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Phosphorus
+131.3%
Contains
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Potassium
+240%
Contains
less
Sodium
-47.4%
Contains
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Zinc
+152.6%
Contains
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Selenium
+800%
Contains
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Calcium
+94.8%
Contains
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Magnesium
+167.5%
Contains
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Copper
+67.1%
Contains
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Manganese
+37.4%
Contains
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Iron
+73.4%
Contains
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Phosphorus
+131.3%
Contains
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Potassium
+240%
Contains
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Sodium
-47.4%
Contains
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Zinc
+152.6%
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Selenium
+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.
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Contains
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Vitamin A
+17900%
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Vitamin C
+∞%
Contains
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Vitamin B5
+66%
Contains
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Folate
+115.4%
Contains
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Vitamin E
+51%
Contains
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Vitamin B1
+341.7%
Contains
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Vitamin B2
+37.8%
Contains
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Vitamin B3
+177.4%
Contains
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Vitamin B6
+7700%
Contains
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Vitamin K
+169.8%
Contains
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Vitamin A
+17900%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+66%
Contains
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Folate
+115.4%
Contains
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Vitamin E
+51%
Contains
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Vitamin B1
+341.7%
Contains
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Vitamin B2
+37.8%
Contains
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Vitamin B3
+177.4%
Contains
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Vitamin B6
+7700%
Contains
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Vitamin K
+169.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+2259.6%
Contains
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Other
+333.7%
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Protein
+120.8%
Contains
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Fats
+1556.3%
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Carbs
+749.7%
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Water
+2259.6%
Contains
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Other
+333.7%
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Protein
+120.8%
Contains
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Fats
+1556.3%
Contains
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Carbs
+749.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92%
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Monounsaturated Fat
+4225.9%
Contains
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Polyunsaturated fat
+2371.6%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Saturated Fat
-92%
Contains
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Monounsaturated Fat
+4225.9%
Contains
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Polyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 74.26g |
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| Protein | 3.03g | 6.69g |
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| Fats | 0.64g | 10.6g |
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| Carbs | 9.14g | 77.66g |
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| Calories | 45kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 0.65g | 24.85g |
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| Fiber | 0.5g | 3.4g |
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| Calcium | 150mg | 77mg |
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| Iron | 2.18mg | 3.78mg |
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| Magnesium | 107mg | 40mg |
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| Phosphorus | 80mg | 185mg |
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| Potassium | 50mg | 170mg |
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| Sodium | 872mg | 459mg |
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| Zinc | 0.38mg | 0.96mg |
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| Copper | 0.284mg | 0.17mg |
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| Manganese | 1.4mg | 1.019mg |
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| Selenium | 0.7µg | 6.3µg |
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| Vitamin A | 360IU | 2IU |
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| Vitamin A RAE | 18µg | 0µg |
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| Vitamin E | 1mg | 1.51mg |
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| Vitamin C | 3mg | 0mg |
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| Vitamin B1 | 0.06mg | 0.265mg |
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| Vitamin B2 | 0.23mg | 0.317mg |
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| Vitamin B3 | 1.6mg | 4.439mg |
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| Vitamin B5 | 0.697mg | 0.42mg |
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| Vitamin B6 | 0.002mg | 0.156mg |
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| Folate | 196µg | 91µg |
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| Vitamin K | 5.3µg | 14.3µg |
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| Tryptophan | 0.035mg |
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| Threonine | 0.165mg |
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| Isoleucine | 0.087mg |
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| Leucine | 0.257mg |
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| Lysine | 0.112mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.112mg |
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| Valine | 0.209mg |
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| Histidine | 0.015mg |
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| Trans Fat | 0g | 0.055g |
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| Saturated Fat | 0.13g | 1.633g |
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| Omega-3 - EPA | 0.186g | 0g |
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| Monounsaturated Fat | 0.058g | 2.509g |
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| Polyunsaturated fat | 0.218g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
29%
35%
Minerals Daily Need Coverage Score
65%
60%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 24.2g)
Which food is lower in Saturated Fat?
Wakame is lower in Saturated Fat (difference - 1.503g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 74)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 413mg)
Which food contains less Cholesterol?
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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?
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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.