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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 RAE, Vitamin K, Manganese, Fiber, Vitamin B6, Calcium, Copper, and Vitamin B2.
  • Grape leaves covers your daily need of Vitamin A RAE 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
Contains more Magnesium +12.6%
Contains more Calcium +142%
Contains more Iron +20.6%
Contains more Phosphorus +13.8%
Contains more Potassium +444%
Contains less Sodium -99%
Contains more Zinc +76.3%
Contains more Copper +46.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Magnesium +12.6%
Contains more Calcium +142%
Contains more Iron +20.6%
Contains more Phosphorus +13.8%
Contains more Potassium +444%
Contains less Sodium -99%
Contains more Zinc +76.3%
Contains more Copper +46.1%

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 A +7544.7%
Contains more Vitamin E +100%
Contains more Vitamin C +270%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +1949.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +201.7%
Contains more Folate +136.1%
Contains more Vitamin A +7544.7%
Contains more Vitamin E +100%
Contains more Vitamin C +270%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +1949.1%

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

All nutrients comparison - raw data values

Nutrient Wakame Grape leaves Opinion
Net carbs 8.64g 6.31g Wakame
Protein 3.03g 5.6g Grape leaves
Fats 0.64g 2.12g Grape leaves
Carbs 9.14g 17.31g Grape leaves
Calories 45kcal 93kcal Grape leaves
Starch g g
Fructose g g
Sugar 0.65g 6.3g Wakame
Fiber 0.5g 11g Grape leaves
Calcium 150mg 363mg Grape leaves
Iron 2.18mg 2.63mg Grape leaves
Magnesium 107mg 95mg Wakame
Phosphorus 80mg 91mg Grape leaves
Potassium 50mg 272mg Grape leaves
Sodium 872mg 9mg Grape leaves
Zinc 0.38mg 0.67mg Grape leaves
Copper 0.284mg 0.415mg Grape leaves
Vitamin A 360IU 27521IU Grape leaves
Vitamin E 1mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 11.1mg Grape leaves
Vitamin B1 0.06mg 0.04mg Wakame
Vitamin B2 0.23mg 0.354mg Grape leaves
Vitamin B3 1.6mg 2.362mg Grape leaves
Vitamin B5 0.697mg 0.231mg Wakame
Vitamin B6 0.002mg 0.4mg Grape leaves
Folate 196µg 83µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 108.6µg Grape leaves
Tryptophan 0.035mg mg Wakame
Threonine 0.165mg mg Wakame
Isoleucine 0.087mg mg Wakame
Leucine 0.257mg mg Wakame
Lysine 0.112mg mg Wakame
Methionine 0.063mg mg Wakame
Phenylalanine 0.112mg mg Wakame
Valine 0.209mg mg Wakame
Histidine 0.015mg mg Wakame
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.336g Wakame
Monounsaturated Fat 0.058g 0.081g Grape leaves
Polyunsaturated fat 0.218g 1.065g Grape leaves

Which food is preferable for your diet?

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

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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

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 ()

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.