Wakame vs. Leek — In-Depth Nutrition Comparison
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A recap on the differences between wakame and leeks
- Wakame is higher in manganese, folate, magnesium, copper, vitamin B2, and vitamin B5, yet leeks are higher in vitamin K, vitamin A, and vitamin B6.
- Wakame covers your daily manganese needs 40% more than leeks.
- Wakame contains 44 times more sodium than leeks. While wakame contains 872mg of sodium, leeks contain only 20mg.
Food varieties used in this article are Seaweed, wakame, raw and Leeks, (bulb and lower leaf-portion), raw.
Infographic
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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 | +282.1% |
| Contains more CalciumCalcium | +154.2% |
| Contains more CopperCopper | +136.7% |
| Contains more ZincZinc | +216.7% |
| Contains more PhosphorusPhosphorus | +128.6% |
| Contains more ManganeseManganese | +191.1% |
| Contains more PotassiumPotassium | +260% |
| Contains less SodiumSodium | -97.7% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin B2Vitamin B2 | +666.7% |
| Contains more Vitamin B3Vitamin B3 | +300% |
| Contains more Vitamin B5Vitamin B5 | +397.9% |
| Contains more FolateFolate | +206.3% |
| Contains more CholineCholine | +46.3% |
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin AVitamin A | +361.1% |
| Contains more Vitamin B6Vitamin B6 | +11550% |
| Contains more Vitamin KVitamin K | +786.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.481mg | 40% |
| Sodium | 872mg | 20mg | 37% |
| Vitamin K | 5.3µg | 47µg | 35% |
| Folate | 196µg | 64µg | 33% |
| Magnesium | 107mg | 28mg | 19% |
| Copper | 0.284mg | 0.12mg | 18% |
| Vitamin B6 | 0.002mg | 0.233mg | 18% |
| Vitamin B2 | 0.23mg | 0.03mg | 15% |
| Vitamin B5 | 0.697mg | 0.14mg | 11% |
| Vitamin C | 3mg | 12mg | 10% |
| Calcium | 150mg | 59mg | 9% |
| Vitamin B3 | 1.6mg | 0.4mg | 8% |
| Vitamin A | 18µg | 83µg | 7% |
| Phosphorus | 80mg | 35mg | 6% |
| Fiber | 0.5g | 1.8g | 5% |
| Potassium | 50mg | 180mg | 4% |
| Protein | 3.03g | 1.5g | 3% |
| Zinc | 0.38mg | 0.12mg | 2% |
| Carbs | 9.14g | 14.15g | 2% |
| Vitamin E | 1mg | 0.92mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Choline | 13.9mg | 9.5mg | 1% |
| Iron | 2.18mg | 2.1mg | 1% |
| Fats | 0.64g | 0.3g | 1% |
| Calories | 45kcal | 61kcal | 1% |
| Net carbs | 8.64g | 12.35g | N/A |
| Sugar | 0.65g | 3.9g | N/A |
| Vitamin B1 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0.13g | 0.04g | 0% |
| Monounsaturated fat | 0.058g | 0.004g | 0% |
| Polyunsaturated fat | 0.218g | 0.166g | 0% |
| Tryptophan | 0.035mg | 0.012mg | 0% |
| Threonine | 0.165mg | 0.063mg | 0% |
| Isoleucine | 0.087mg | 0.052mg | 0% |
| Leucine | 0.257mg | 0.096mg | 0% |
| Lysine | 0.112mg | 0.078mg | 0% |
| Methionine | 0.063mg | 0.018mg | 0% |
| Phenylalanine | 0.112mg | 0.055mg | 0% |
| Valine | 0.209mg | 0.056mg | 0% |
| Histidine | 0.015mg | 0.025mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +102% |
| Contains more FatsFats | +113.3% |
| Contains more OtherOther | +585.7% |
| Contains more CarbsCarbs | +54.8% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1350% |
| Contains more Poly. FatPolyunsaturated fat | +31.3% |
| Contains less Sat. FatSaturated fat | -69.2% |
