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Wakame vs. Kumquat — In-Depth Nutrition Comparison

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How are wakame and kumquat different?

  • Wakame has more manganese, folate, copper, magnesium, iron, vitamin B2, and vitamin B5; however, kumquat is richer in vitamin C and fiber.
  • Wakame covers your daily need for manganese, 55% more than kumquat.
  • Wakame has 87 times more sodium than kumquat. Wakame has 872mg of sodium, while kumquat has 10mg.

Seaweed, wakame, raw and Kumquats, raw types were used in this article.

Infographic

Wakame vs Kumquat 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
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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +435%
Contains more CalciumCalcium +141.9%
Contains more IronIron +153.5%
Contains more CopperCopper +198.9%
Contains more ZincZinc +123.5%
Contains more PhosphorusPhosphorus +321.1%
Contains more ManganeseManganese +937%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +272%
Contains less SodiumSodium -98.9%

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
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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +273%
Contains more Vitamin B5Vitamin B5 +235.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1052.9%
Contains more CholineCholine +65.5%
Contains more Vitamin CVitamin C +1363.3%
Contains more Vitamin B6Vitamin B6 +1700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
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% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +61.2%
Contains more OtherOther +1311.8%
Contains more FatsFats +34.4%
Contains more CarbsCarbs +74%
~equal in Water ~80.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Poly. FatPolyunsaturated fat +27.5%
Contains less Sat. FatSaturated fat -20.8%
Contains more Mono. FatMonounsaturated fat +165.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Kumquat DV% diff.
Manganese 1.4mg 0.135mg 55%
Vitamin C 3mg 43.9mg 45%
Folate 196µg 17µg 45%
Sodium 872mg 10mg 37%
Fiber 0.5g 6.5g 24%
Magnesium 107mg 20mg 21%
Copper 0.284mg 0.095mg 21%
Iron 2.18mg 0.86mg 17%
Vitamin B2 0.23mg 0.09mg 11%
Vitamin B5 0.697mg 0.208mg 10%
Calcium 150mg 62mg 9%
Phosphorus 80mg 19mg 9%
Vitamin B3 1.6mg 0.429mg 7%
Vitamin E 1mg 0.15mg 6%
Potassium 50mg 186mg 4%
Vitamin K 5.3µg 0µg 4%
Vitamin B6 0.002mg 0.036mg 3%
Zinc 0.38mg 0.17mg 2%
Carbs 9.14g 15.9g 2%
Protein 3.03g 1.88g 2%
Vitamin B1 0.06mg 0.037mg 2%
Choline 13.9mg 8.4mg 1%
Calories 45kcal 71kcal 1%
Selenium 0.7µg 0µg 1%
Fats 0.64g 0.86g 0%
Net carbs 8.64g 9.4g N/A
Sugar 0.65g 9.36g N/A
Vitamin A 18µg 15µg 0%
Saturated fat 0.13g 0.103g 0%
Monounsaturated fat 0.058g 0.154g 0%
Polyunsaturated fat 0.218g 0.171g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Kumquat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
18%
Kumquat
Minerals Daily Need Coverage Score
65%
Wakame
14%
Kumquat

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 8.71g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 67)
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 contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 862mg)
Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.