Wakame vs. Lentil — In-Depth Nutrition Comparison
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How are wakame and lentil different?
- Wakame is higher in manganese, magnesium, calcium, and vitamin B2; however, lentil is richer in fiber, iron, phosphorus, vitamin B6, and potassium.
- Daily need coverage for manganese for wakame is 39% higher.
- Wakame contains 436 times more sodium than lentil. While wakame contains 872mg of sodium, lentil contains only 2mg.
Seaweed, wakame, raw and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.
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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 | +197.2% |
| Contains more CalciumCalcium | +689.5% |
| Contains more CopperCopper | +13.1% |
| Contains more ManganeseManganese | +183.4% |
| Contains more PotassiumPotassium | +638% |
| Contains more IronIron | +52.8% |
| Contains more ZincZinc | +234.2% |
| Contains more PhosphorusPhosphorus | +125% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +300% |
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 CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +809.1% |
| Contains more Vitamin B2Vitamin B2 | +215.1% |
| Contains more Vitamin B3Vitamin B3 | +50.9% |
| Contains more Vitamin KVitamin K | +211.8% |
| Contains more Vitamin B1Vitamin B1 | +181.7% |
| Contains more Vitamin B6Vitamin B6 | +8800% |
| Contains more CholineCholine | +135.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.494mg | 39% |
| Sodium | 872mg | 2mg | 38% |
| Fiber | 0.5g | 7.9g | 30% |
| Magnesium | 107mg | 36mg | 17% |
| Vitamin B6 | 0.002mg | 0.178mg | 14% |
| Iron | 2.18mg | 3.33mg | 14% |
| Phosphorus | 80mg | 180mg | 14% |
| Calcium | 150mg | 19mg | 13% |
| Vitamin B2 | 0.23mg | 0.073mg | 12% |
| Protein | 3.03g | 9.02g | 12% |
| Vitamin B1 | 0.06mg | 0.169mg | 9% |
| Potassium | 50mg | 369mg | 9% |
| Zinc | 0.38mg | 1.27mg | 8% |
| Vitamin E | 1mg | 0.11mg | 6% |
| Folate | 196µg | 181µg | 4% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Calories | 45kcal | 116kcal | 4% |
| Copper | 0.284mg | 0.251mg | 4% |
| Carbs | 9.14g | 20.13g | 4% |
| Vitamin B3 | 1.6mg | 1.06mg | 3% |
| Vitamin K | 5.3µg | 1.7µg | 3% |
| Choline | 13.9mg | 32.7mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Vitamin C | 3mg | 1.5mg | 2% |
| Vitamin B5 | 0.697mg | 0.638mg | 1% |
| Fats | 0.64g | 0.38g | 0% |
| Net carbs | 8.64g | 12.23g | N/A |
| Sugar | 0.65g | 1.8g | N/A |
| Saturated fat | 0.13g | 0.053g | 0% |
| Monounsaturated fat | 0.058g | 0.064g | 0% |
| Polyunsaturated fat | 0.218g | 0.175g | 0% |
| Tryptophan | 0.035mg | 0.081mg | 0% |
| Threonine | 0.165mg | 0.323mg | 0% |
| Isoleucine | 0.087mg | 0.39mg | 0% |
| Leucine | 0.257mg | 0.654mg | 0% |
| Lysine | 0.112mg | 0.63mg | 0% |
| Methionine | 0.063mg | 0.077mg | 0% |
| Phenylalanine | 0.112mg | 0.445mg | 0% |
| Valine | 0.209mg | 0.448mg | 0% |
| Histidine | 0.015mg | 0.254mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +68.4% |
| Contains more WaterWater | +14.9% |
| Contains more OtherOther | +767.5% |
| Contains more ProteinProtein | +197.7% |
| Contains more CarbsCarbs | +120.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +24.6% |
| Contains less Sat. FatSaturated fat | -59.2% |
| Contains more Mono. FatMonounsaturated fat | +10.3% |
