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  6. Wakame vs. Hot and sour soup

Wakame vs. Hot and sour soup — In-Depth Nutrition Comparison

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Significant differences between wakame and hot and sour soup

  • The amount of manganese, folate, copper, magnesium, iron, vitamin B2, calcium, and vitamin B5 in wakame is higher than in hot and sour soup.
  • Wakame covers your daily manganese needs 57% more than hot and sour soup.
  • Hot and sour soup has 25 times less folate than wakame. Wakame has 196µg of folate, while hot, and sour soup has 8µg.
  • Hot and sour soup contains less sodium.

Specific food types used in this comparison are Seaweed, wakame, raw and Soup, hot and sour, Chinese restaurant.

Infographic

Wakame vs Hot and sour soup 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
8
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 6.4% 5.7% 4.9% 24% 8.7% 6% 14% 49% 11% 2.2%
Contains more MagnesiumMagnesium +1088.9%
Contains more CalciumCalcium +689.5%
Contains more IronIron +240.6%
Contains more CopperCopper +992.3%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +1547.1%
Contains more SeleniumSelenium +75%
Contains less SodiumSodium -56.9%
~equal in Potassium ~55mg

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 0% 3% 7.8% 1.5% 6.5% 7.2% 9.5% 14% 15% 13% 2.8% 6% 22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +156.4%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +641.9%
Contains more Vitamin B3Vitamin B3 +215.6%
Contains more Vitamin B5Vitamin B5 +207%
Contains more Vitamin KVitamin K +381.8%
Contains more FolateFolate +2350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +3100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +187.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
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% 4% 91%
Protein: 2.58 g
Fats: 1.21 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1.21 g
Contains more ProteinProtein +17.4%
Contains more CarbsCarbs +110.1%
Contains more OtherOther +495%
Contains more FatsFats +89.1%
Contains more WaterWater +13.3%

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
28% 35% 38%
Saturated fat: Sat. Fat 0.229 g
Monounsaturated fat: Mono. Fat 0.288 g
Polyunsaturated fat: Poly. Fat 0.311 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +396.6%
Contains more Poly. FatPolyunsaturated fat +42.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Hot and sour soup
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Hot and sour soup DV% diff.
Manganese 1.4mg 0.085mg 57%
Folate 196µg 8µg 47%
Copper 0.284mg 0.026mg 29%
Magnesium 107mg 9mg 23%
Sodium 872mg 376mg 22%
Iron 2.18mg 0.64mg 19%
Vitamin B2 0.23mg 0.031mg 15%
Calcium 150mg 19mg 13%
Vitamin B5 0.697mg 0.227mg 9%
Phosphorus 80mg 32mg 7%
Vitamin B3 1.6mg 0.507mg 7%
Cholesterol 0mg 21mg 7%
Lysine 0.112mg 153mg 7%
Choline 13.9mg 39.9mg 5%
Vitamin B6 0.002mg 0.064mg 5%
Vitamin B12 0µg 0.1µg 4%
Vitamin E 1mg 0.39mg 4%
Vitamin K 5.3µg 1.1µg 4%
Vitamin B1 0.06mg 0.026mg 3%
Vitamin C 3mg 0mg 3%
Carbs 9.14g 4.35g 2%
Vitamin A 18µg 9µg 1%
Starch 2.43g 1%
Vitamin D 0µg 0.1µg 1%
Monounsaturated fat 0.058g 0.288g 1%
Selenium 0.7µg 0.4µg 1%
Protein 3.03g 2.58g 1%
Polyunsaturated fat 0.218g 0.311g 1%
Vitamin D 0IU 5IU 1%
Fats 0.64g 1.21g 1%
Zinc 0.38mg 0.22mg 1%
Calories 45kcal 39kcal 0%
Net carbs 8.64g 3.85g N/A
Potassium 50mg 55mg 0%
Sugar 0.65g 0.42g N/A
Fiber 0.5g 0.5g 0%
Saturated fat 0.13g 0.229g 0%
Tryptophan 0.035mg 0.019mg 0%
Threonine 0.165mg 0.111mg 0%
Isoleucine 0.087mg 0.08mg 0%
Leucine 0.257mg 0.151mg 0%
Methionine 0.063mg 0.039mg 0%
Phenylalanine 0.112mg 0.085mg 0%
Valine 0.209mg 0.092mg 0%
Histidine 0.015mg 0.058mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - ALA 0.03g N/A
Omega-6 - Linoleic acid 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Hot and sour soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
26%
Wakame
8%
Hot and sour soup
Minerals Daily Need Coverage Score
65%
Wakame
13%
Hot and sour soup

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.099g)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Hot and sour soup
Hot and sour soup is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Hot and sour soup
Hot and sour soup contains less Sodium (difference - 496mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Hot and sour soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174808/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.