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Wakame vs Grape leaves - In-Depth Nutrition Comparison

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Summary of differences between Wakame and Grape leaves

  • Wakame has more Folate, however Grape leaves are higher in Vitamin A, Vitamin K, Manganese, Fiber, Vitamin B6, Calcium, Copper, and Vitamin B2.
  • Grape leaves covers your daily need of Vitamin A 151% more than Wakame.
  • Wakame has 97 times more Sodium than Grape leaves. While Wakame has 872mg of Sodium, Grape leaves have only 9mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Grape leaves, raw.

Infographic

Wakame vs Grape leaves 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
1
:
Contains more Magnesium +12.6%
Contains more Iron +20.6%
Contains more Calcium +142%
Contains more Potassium +444%
Contains more Copper +46.1%
Contains more Zinc +76.3%
Contains more Phosphorus +13.8%
Contains less Sodium -99%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains more Magnesium +12.6%
Contains more Iron +20.6%
Contains more Calcium +142%
Contains more Potassium +444%
Contains more Copper +46.1%
Contains more Zinc +76.3%
Contains more Phosphorus +13.8%
Contains less Sodium -99%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
3
:
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +201.7%
Contains more Folate +136.1%
Contains more Vitamin C +270%
Contains more Vitamin A +7544.7%
Contains more Vitamin E +100%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +1949.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +201.7%
Contains more Folate +136.1%
Contains more Vitamin C +270%
Contains more Vitamin A +7544.7%
Contains more Vitamin E +100%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +1949.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
192
Grape leaves
Mineral Summary Score
58
Wakame
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
34%
Grape leaves
Carbohydrates
9%
Wakame
17%
Grape leaves
Fats
3%
Wakame
10%
Grape leaves

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 5.65g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.206g)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 863mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

All nutrients comparison - raw data values

Nutrient Wakame Grape leaves Opinion
Calories 45 93 Grape leaves
Protein 3.03 5.6 Grape leaves
Fats 0.64 2.12 Grape leaves
Vitamin C 3 11.1 Grape leaves
Carbs 9.14 17.31 Grape leaves
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 2.63 Grape leaves
Calcium 150 363 Grape leaves
Potassium 50 272 Grape leaves
Magnesium 107 95 Wakame
Sugar 0.65 6.3 Wakame
Fiber 0.5 11 Grape leaves
Copper 0.284 0.415 Grape leaves
Zinc 0.38 0.67 Grape leaves
Starch
Phosphorus 80 91 Grape leaves
Sodium 872 9 Grape leaves
Vitamin A 360 27521 Grape leaves
Vitamin E 1 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.06 0.04 Wakame
Vitamin B2 0.23 0.354 Grape leaves
Vitamin B3 1.6 2.362 Grape leaves
Vitamin B5 0.697 0.231 Wakame
Vitamin B6 0.002 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 5.3 108.6 Grape leaves
Folate 196 83 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.336 Wakame
Monounsaturated Fat 0.058 0.081 Grape leaves
Polyunsaturated fat 0.218 1.065 Grape leaves
Tryptophan 0.035 Wakame
Threonine 0.165 Wakame
Isoleucine 0.087 Wakame
Leucine 0.257 Wakame
Lysine 0.112 Wakame
Methionine 0.063 Wakame
Phenylalanine 0.112 Wakame
Valine 0.209 Wakame
Histidine 0.015 Wakame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.