Wakame vs. Kohlrabi — In-Depth Nutrition Comparison
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Significant differences between wakame and kohlrabi
- Wakame has more manganese, folate, iron, magnesium, copper, vitamin B2, and calcium; however, kohlrabi is richer in vitamin C and fiber.
- Kohlrabi covers your daily vitamin C needs 66% more than wakame.
- Kohlrabi has 44 times less sodium than wakame. Wakame has 872mg of sodium, while kohlrabi has 20mg.
Specific food types used in this comparison are Seaweed, wakame, raw and Kohlrabi, raw.
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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 | +463.2% |
| Contains more CalciumCalcium | +525% |
| Contains more IronIron | +445% |
| Contains more CopperCopper | +120.2% |
| Contains more ZincZinc | +1166.7% |
| Contains more PhosphorusPhosphorus | +73.9% |
| Contains more ManganeseManganese | +907.2% |
| Contains more PotassiumPotassium | +600% |
| Contains less SodiumSodium | -97.7% |
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 AVitamin A | +800% |
| Contains more Vitamin EVitamin E | +108.3% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +1050% |
| Contains more Vitamin B3Vitamin B3 | +300% |
| Contains more Vitamin B5Vitamin B5 | +322.4% |
| Contains more Vitamin KVitamin K | +5200% |
| Contains more FolateFolate | +1125% |
| Contains more CholineCholine | +13% |
| Contains more Vitamin CVitamin C | +1966.7% |
| Contains more Vitamin B6Vitamin B6 | +7400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 3mg | 62mg | 66% |
| Manganese | 1.4mg | 0.139mg | 55% |
| Folate | 196µg | 16µg | 45% |
| Sodium | 872mg | 20mg | 37% |
| Iron | 2.18mg | 0.4mg | 22% |
| Magnesium | 107mg | 19mg | 21% |
| Copper | 0.284mg | 0.129mg | 17% |
| Vitamin B2 | 0.23mg | 0.02mg | 16% |
| Calcium | 150mg | 24mg | 13% |
| Fiber | 0.5g | 3.6g | 12% |
| Vitamin B6 | 0.002mg | 0.15mg | 11% |
| Vitamin B5 | 0.697mg | 0.165mg | 11% |
| Potassium | 50mg | 350mg | 9% |
| Vitamin B3 | 1.6mg | 0.4mg | 8% |
| Phosphorus | 80mg | 46mg | 5% |
| Vitamin K | 5.3µg | 0.1µg | 4% |
| Zinc | 0.38mg | 0.03mg | 3% |
| Vitamin E | 1mg | 0.48mg | 3% |
| Protein | 3.03g | 1.7g | 3% |
| Vitamin A | 18µg | 2µg | 2% |
| Saturated fat | 0.13g | 0.013g | 1% |
| Polyunsaturated fat | 0.218g | 0.048g | 1% |
| Calories | 45kcal | 27kcal | 1% |
| Vitamin B1 | 0.06mg | 0.05mg | 1% |
| Fats | 0.64g | 0.1g | 1% |
| Carbs | 9.14g | 6.2g | 1% |
| Net carbs | 8.64g | 2.6g | N/A |
| Sugar | 0.65g | 2.6g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Choline | 13.9mg | 12.3mg | 0% |
| Monounsaturated fat | 0.058g | 0.007g | 0% |
| Tryptophan | 0.035mg | 0.01mg | 0% |
| Threonine | 0.165mg | 0.049mg | 0% |
| Isoleucine | 0.087mg | 0.078mg | 0% |
| Leucine | 0.257mg | 0.067mg | 0% |
| Lysine | 0.112mg | 0.056mg | 0% |
| Methionine | 0.063mg | 0.013mg | 0% |
| Phenylalanine | 0.112mg | 0.039mg | 0% |
| Valine | 0.209mg | 0.05mg | 0% |
| Histidine | 0.015mg | 0.019mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +78.2% |
| Contains more FatsFats | +540% |
| Contains more CarbsCarbs | +47.4% |
| Contains more OtherOther | +620% |
| Contains more WaterWater | +13.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +728.6% |
| Contains more Poly. FatPolyunsaturated fat | +354.2% |
| Contains less Sat. FatSaturated fat | -90% |
