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  6. Wakame vs. Fruit preserves

Wakame vs. Fruit preserves — In-Depth Nutrition Comparison

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What are the main differences between wakame and fruit preserves?

  • Wakame has more manganese, folate, magnesium, iron, copper, vitamin B5, calcium, vitamin B2, and vitamin B3 than fruit preserves.
  • Wakame's daily need coverage for manganese is 59% higher.
  • Fruit preserves have 44 times less vitamin B3 than wakame. Wakame has 1.6mg of vitamin B3, while fruit preserves have 0.036mg.
  • Fruit preserves are lower in sodium.

We used Seaweed, wakame, raw and Jams and preserves types in this comparison.

Infographic

Wakame vs Fruit preserves 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
7
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +2575%
Contains more CalciumCalcium +650%
Contains more IronIron +344.9%
Contains more CopperCopper +184%
Contains more ZincZinc +533.3%
Contains more PhosphorusPhosphorus +321.1%
Contains more ManganeseManganese +3400%
Contains more PotassiumPotassium +54%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +185.7%

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.
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +202.6%
Contains more Vitamin B3Vitamin B3 +4344.4%
Contains more Vitamin B5Vitamin B5 +3385%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1681.8%
Contains more CholineCholine +36.3%
Contains more Vitamin CVitamin C +193.3%
Contains more Vitamin B6Vitamin B6 +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Fruit preserves DV% diff.
Manganese 1.4mg 0.04mg 59%
Folate 196µg 11µg 46%
Sodium 872mg 32mg 37%
Magnesium 107mg 4mg 25%
Iron 2.18mg 0.49mg 21%
Copper 0.284mg 0.1mg 20%
Carbs 9.14g 68.86g 20%
Vitamin B5 0.697mg 0.02mg 14%
Calcium 150mg 20mg 13%
Vitamin B2 0.23mg 0.076mg 12%
Calories 45kcal 278kcal 12%
Vitamin B3 1.6mg 0.036mg 10%
Phosphorus 80mg 19mg 9%
Vitamin E 1mg 0.12mg 6%
Vitamin C 3mg 8.8mg 6%
Protein 3.03g 0.37g 5%
Vitamin K 5.3µg 0µg 4%
Vitamin B1 0.06mg 0.016mg 4%
Zinc 0.38mg 0.06mg 3%
Vitamin A 18µg 0µg 2%
Fiber 0.5g 1.1g 2%
Selenium 0.7µg 2µg 2%
Polyunsaturated fat 0.218g 0g 1%
Potassium 50mg 77mg 1%
Vitamin B6 0.002mg 0.02mg 1%
Fats 0.64g 0.07g 1%
Choline 13.9mg 10.2mg 1%
Saturated fat 0.13g 0.01g 1%
Net carbs 8.64g 67.76g N/A
Sugar 0.65g 48.5g N/A
Monounsaturated fat 0.058g 0.038g 0%
Tryptophan 0.035mg 0.008mg 0%
Threonine 0.165mg 0.023mg 0%
Isoleucine 0.087mg 0.017mg 0%
Leucine 0.257mg 0.037mg 0%
Lysine 0.112mg 0.03mg 0%
Methionine 0.063mg 0.001mg 0%
Phenylalanine 0.112mg 0.021mg 0%
Valine 0.209mg 0.021mg 0%
Histidine 0.015mg 0.014mg 0%
Omega-3 - EPA 0.186g 0g 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +718.9%
Contains more FatsFats +814.3%
Contains more WaterWater +162.5%
Contains more OtherOther +3030.4%
Contains more CarbsCarbs +653.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +52.6%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -92.3%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.