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  6. Wakame vs. Jerusalem artichoke

Wakame vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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A recap on the differences between wakame and jerusalem artichoke

  • Wakame is higher in manganese, folate, magnesium, copper, calcium, and vitamin B2, yet jerusalem artichoke is higher in iron, vitamin B1, and potassium.
  • Wakame covers your daily manganese needs 58% more than jerusalem artichoke.
  • Wakame contains 218 times more sodium than jerusalem artichoke. While wakame contains 872mg of sodium, jerusalem artichoke contains only 4mg.

Food varieties used in this article are Seaweed, wakame, raw and Jerusalem-artichokes, raw.

Infographic

Wakame vs Jerusalem artichoke 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
5
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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +529.4%
Contains more CalciumCalcium +971.4%
Contains more CopperCopper +102.9%
Contains more ZincZinc +216.7%
Contains more ManganeseManganese +2233.3%
Contains more PotassiumPotassium +758%
Contains more IronIron +56%
Contains less SodiumSodium -99.5%
~equal in Phosphorus ~78mg
~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
7
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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B5Vitamin B5 +75.6%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1407.7%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B6Vitamin B6 +3750%
Contains more CholineCholine +115.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Jerusalem artichoke DV% diff.
Manganese 1.4mg 0.06mg 58%
Folate 196µg 13µg 46%
Sodium 872mg 4mg 38%
Magnesium 107mg 17mg 21%
Copper 0.284mg 0.14mg 16%
Iron 2.18mg 3.4mg 15%
Calcium 150mg 14mg 14%
Vitamin B2 0.23mg 0.06mg 13%
Vitamin B1 0.06mg 0.2mg 12%
Potassium 50mg 429mg 11%
Vitamin B6 0.002mg 0.077mg 6%
Vitamin B5 0.697mg 0.397mg 6%
Vitamin E 1mg 0.19mg 5%
Fiber 0.5g 1.6g 4%
Vitamin K 5.3µg 0.1µg 4%
Carbs 9.14g 17.44g 3%
Choline 13.9mg 30mg 3%
Zinc 0.38mg 0.12mg 2%
Vitamin A 18µg 1µg 2%
Protein 3.03g 2g 2%
Vitamin B3 1.6mg 1.3mg 2%
Saturated fat 0.13g 0g 1%
Polyunsaturated fat 0.218g 0.001g 1%
Calories 45kcal 73kcal 1%
Fats 0.64g 0.01g 1%
Vitamin C 3mg 4mg 1%
Net carbs 8.64g 15.84g N/A
Sugar 0.65g 9.6g N/A
Phosphorus 80mg 78mg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.058g 0.004g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +51.5%
Contains more FatsFats +6300%
Contains more OtherOther +183.5%
Contains more CarbsCarbs +90.8%
~equal in Water ~78.01g

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +21700%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.