Wakame vs. Lentil soup — In-Depth Nutrition Comparison
Compare
What are the main differences between wakame and lentil soup?
- Wakame is richer in manganese, folate, copper, magnesium, vitamin B2, iron, calcium, and vitamin B5, while lentil soup is higher in vitamin B6.
- Wakame's daily need coverage for manganese is 56% higher.
- Lentil soup has 12 times less magnesium than wakame. Wakame has 107mg of magnesium, while lentil soup has 9mg.
- Lentil soup is lower in sodium.
We used Seaweed, wakame, raw and Soup, lentil with ham, canned, ready-to-serve types in this comparison.
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.
| Contains more MagnesiumMagnesium | +1088.9% |
| Contains more CalciumCalcium | +782.4% |
| Contains more IronIron | +103.7% |
| Contains more CopperCopper | +305.7% |
| Contains more ZincZinc | +26.7% |
| Contains more ManganeseManganese | +1066.7% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more PotassiumPotassium | +188% |
| Contains less SodiumSodium | -39% |
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 | +76.5% |
| Contains more Vitamin AVitamin A | +157.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +411.1% |
| Contains more Vitamin B3Vitamin B3 | +193.6% |
| Contains more Vitamin B5Vitamin B5 | +397.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +880% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +4400% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.12mg | 56% |
| Folate | 196µg | 20µg | 44% |
| Copper | 0.284mg | 0.07mg | 24% |
| Magnesium | 107mg | 9mg | 23% |
| Sodium | 872mg | 532mg | 15% |
| Iron | 2.18mg | 1.07mg | 14% |
| Vitamin B2 | 0.23mg | 0.045mg | 14% |
| Calcium | 150mg | 17mg | 13% |
| Vitamin B5 | 0.697mg | 0.14mg | 11% |
| Vitamin E | 1mg | 7% | |
| Vitamin B6 | 0.002mg | 0.09mg | 7% |
| Vitamin B3 | 1.6mg | 0.545mg | 7% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Vitamin K | 5.3µg | 4% | |
| Potassium | 50mg | 144mg | 3% |
| Choline | 13.9mg | 3% | |
| Fiber | 0.5g | 2% | |
| Saturated fat | 0.13g | 0.45g | 1% |
| Monounsaturated fat | 0.058g | 0.52g | 1% |
| Polyunsaturated fat | 0.218g | 0.13g | 1% |
| Calories | 45kcal | 56kcal | 1% |
| Vitamin B1 | 0.06mg | 0.07mg | 1% |
| Protein | 3.03g | 3.74g | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Vitamin C | 3mg | 1.7mg | 1% |
| Fats | 0.64g | 1.12g | 1% |
| Zinc | 0.38mg | 0.3mg | 1% |
| Phosphorus | 80mg | 74mg | 1% |
| Vitamin A | 18µg | 7µg | 1% |
| Carbs | 9.14g | 8.16g | 0% |
| Net carbs | 8.64g | 8.16g | N/A |
| Sugar | 0.65g | N/A | |
| 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 | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more CarbsCarbs | +12% |
| Contains more OtherOther | +485.4% |
| Contains more ProteinProtein | +23.4% |
| Contains more FatsFats | +75% |
~equal in
Water
~85.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains less Sat. FatSaturated fat | -71.1% |
| Contains more Poly. FatPolyunsaturated fat | +67.7% |
| Contains more Mono. FatMonounsaturated fat | +796.6% |
