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  6. Wakame vs. Hearts of palm

Wakame vs. Hearts of palm — In-Depth Nutrition Comparison

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Significant differences between wakame and hearts of palm

  • Wakame has more folate, copper, magnesium, vitamin B2, vitamin B5, calcium, and vitamin B3; however, hearts of palm are richer in iron and fiber.
  • Wakame covers your daily folate needs 39% more than hearts of palm.
  • Hearts of palm have 6 times less vitamin B5 than wakame. Wakame has 0.697mg of vitamin B5, while hearts of palm have 0.126mg.
  • Hearts of palm contain less sodium.

Specific food types used in this comparison are Seaweed, wakame, raw and Hearts of palm, canned.

Infographic

Wakame vs Hearts of palm 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
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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more MagnesiumMagnesium +181.6%
Contains more CalciumCalcium +158.6%
Contains more CopperCopper +113.5%
Contains more PhosphorusPhosphorus +23.1%
Contains more PotassiumPotassium +254%
Contains more IronIron +43.6%
Contains more ZincZinc +202.6%
Contains less SodiumSodium -51.1%
~equal in Manganese ~1.394mg
~equal in Selenium ~0.7µg

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
Wakame
9
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B2Vitamin B2 +303.5%
Contains more Vitamin B3Vitamin B3 +266.1%
Contains more Vitamin B5Vitamin B5 +453.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +402.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +163.3%
Contains more Vitamin B6Vitamin B6 +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Hearts of palm DV% diff.
Folate 196µg 39µg 39%
Sodium 872mg 426mg 19%
Copper 0.284mg 0.133mg 17%
Magnesium 107mg 38mg 16%
Vitamin B2 0.23mg 0.057mg 13%
Iron 2.18mg 3.13mg 12%
Vitamin B5 0.697mg 0.126mg 11%
Calcium 150mg 58mg 9%
Fiber 0.5g 2.4g 8%
Vitamin B3 1.6mg 0.437mg 7%
Zinc 0.38mg 1.15mg 7%
Vitamin E 1mg 7%
Vitamin C 3mg 7.9mg 5%
Vitamin B1 0.06mg 0.011mg 4%
Vitamin K 5.3µg 4%
Potassium 50mg 177mg 4%
Choline 13.9mg 3%
Phosphorus 80mg 65mg 2%
Vitamin A 18µg 0µg 2%
Carbs 9.14g 4.62g 2%
Vitamin B6 0.002mg 0.022mg 2%
Calories 45kcal 28kcal 1%
Protein 3.03g 2.52g 1%
Fats 0.64g 0.62g 0%
Net carbs 8.64g 2.22g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Manganese 1.4mg 1.394mg 0%
Saturated fat 0.13g 0.13g 0%
Monounsaturated fat 0.058g 0.103g 0%
Polyunsaturated fat 0.218g 0.202g 0%
Tryptophan 0.035mg 0.023mg 0%
Threonine 0.165mg 0.097mg 0%
Isoleucine 0.087mg 0.101mg 0%
Leucine 0.257mg 0.169mg 0%
Lysine 0.112mg 0.091mg 0%
Methionine 0.063mg 0.042mg 0%
Phenylalanine 0.112mg 0.098mg 0%
Valine 0.209mg 0.114mg 0%
Histidine 0.015mg 0.055mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more ProteinProtein +20.2%
Contains more CarbsCarbs +97.8%
Contains more OtherOther +252.9%
Contains more WaterWater +12.8%
~equal in Fats ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +77.6%
~equal in Saturated fat ~0.13g
~equal in Polyunsaturated fat ~0.202g

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.