Wakame vs. Ham — In-Depth Nutrition Comparison
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Summary of differences between wakame and ham
- Wakame has more manganese, folate, copper, and magnesium; however, ham is higher in vitamin B1, selenium, vitamin B6, vitamin B12, and zinc.
- Wakame covers your daily need for manganese, 59% more than ham.
- Wakame has 65 times more folate than ham. While wakame has 196µg of folate, ham has only 3µg.
These are the specific foods used in this comparison Seaweed, wakame, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 more MagnesiumMagnesium | +664.3% |
| Contains more CalciumCalcium | +1775% |
| Contains more IronIron | +47.3% |
| Contains more CopperCopper | +259.5% |
| Contains less SodiumSodium | -27.5% |
| Contains more ManganeseManganese | +2492.6% |
| Contains more PotassiumPotassium | +474% |
| Contains more ZincZinc | +657.9% |
| Contains more PhosphorusPhosphorus | +145% |
| Contains more SeleniumSelenium | +2685.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B2Vitamin B2 | +13.9% |
| Contains more Vitamin B5Vitamin B5 | +73% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6433.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1156.7% |
| Contains more Vitamin B3Vitamin B3 | +151.4% |
| Contains more Vitamin B6Vitamin B6 | +19900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +512.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.054mg | 59% |
| Vitamin B1 | 0.06mg | 0.754mg | 58% |
| Folate | 196µg | 3µg | 48% |
| Protein | 3.03g | 20.93g | 36% |
| Selenium | 0.7µg | 19.5µg | 34% |
| Vitamin B6 | 0.002mg | 0.4mg | 31% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Zinc | 0.38mg | 2.88mg | 23% |
| Copper | 0.284mg | 0.079mg | 23% |
| Magnesium | 107mg | 14mg | 22% |
| Cholesterol | 0mg | 53mg | 18% |
| Phosphorus | 80mg | 196mg | 17% |
| Vitamin B3 | 1.6mg | 4.023mg | 15% |
| Calcium | 150mg | 8mg | 14% |
| Sodium | 872mg | 1203mg | 14% |
| Choline | 13.9mg | 85.1mg | 13% |
| Iron | 2.18mg | 1.48mg | 9% |
| Saturated fat | 0.13g | 1.81g | 8% |
| Fats | 0.64g | 5.53g | 8% |
| Potassium | 50mg | 287mg | 7% |
| Monounsaturated fat | 0.058g | 2.62g | 6% |
| Vitamin B5 | 0.697mg | 0.403mg | 6% |
| Calories | 45kcal | 145kcal | 5% |
| Vitamin E | 1mg | 0.25mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin K | 5.3µg | 0µg | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Carbs | 9.14g | 1.5g | 3% |
| Vitamin B2 | 0.23mg | 0.202mg | 2% |
| Polyunsaturated fat | 0.218g | 0.54g | 2% |
| Fiber | 0.5g | 0g | 2% |
| Vitamin A | 18µg | 0µg | 2% |
| Net carbs | 8.64g | 1.5g | N/A |
| Sugar | 0.65g | 0g | N/A |
| Tryptophan | 0.035mg | 0.251mg | 0% |
| Threonine | 0.165mg | 0.931mg | 0% |
| Isoleucine | 0.087mg | 0.918mg | 0% |
| Leucine | 0.257mg | 1.661mg | 0% |
| Lysine | 0.112mg | 1.775mg | 0% |
| Methionine | 0.063mg | 0.553mg | 0% |
| Phenylalanine | 0.112mg | 0.904mg | 0% |
| Valine | 0.209mg | 0.908mg | 0% |
| Histidine | 0.015mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +509.3% |
| Contains more WaterWater | +18.2% |
| Contains more OtherOther | +64.8% |
| Contains more ProteinProtein | +590.8% |
| Contains more FatsFats | +764.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +4417.2% |
| Contains more Poly. FatPolyunsaturated fat | +147.7% |
