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  6. Wakame vs. Maitake mushrooms

Wakame vs. Maitake mushrooms — In-Depth Nutrition Comparison

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Important differences between Wakame and Maitake mushrooms

  • Wakame has more Manganese, Folate, Iron, Magnesium, Calcium, and Vitamin B5, however, Maitake mushrooms has more Vitamin D, Vitamin B3, and Fiber.
  • Maitake mushrooms' daily need coverage for Vitamin D is 187% more.
  • Wakame has 872 times more Sodium than Maitake mushrooms. Wakame has 872mg of Sodium, while Maitake mushrooms have 1mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Mushrooms, maitake, raw.

Infographic

Wakame vs Maitake mushrooms 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
Wakame
6
:
4
Maitake mushrooms
Maitake mushrooms
Contains more Calcium +14900%
Contains more Iron +626.7%
Contains more Magnesium +970%
Contains more Copper +12.7%
Contains more Manganese +2272.9%
Contains more Potassium +308%
Contains less Sodium -99.9%
Contains more Zinc +97.4%
Contains more Selenium +214.3%
Equal in Phosphorus - 74
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Contains more Calcium +14900%
Contains more Iron +626.7%
Contains more Magnesium +970%
Contains more Copper +12.7%
Contains more Manganese +2272.9%
Contains more Potassium +308%
Contains less Sodium -99.9%
Contains more Zinc +97.4%
Contains more Selenium +214.3%
Equal in Phosphorus - 74

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
Wakame
6
:
5
Maitake mushrooms
Maitake mushrooms
Contains more Vitamin A +∞%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +158.1%
Contains more Folate +833.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +143.3%
Contains more Vitamin B3 +311.6%
Contains more Vitamin B6 +2700%
Equal in Vitamin B2 - 0.242
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Maitake mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +158.1%
Contains more Folate +833.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +143.3%
Contains more Vitamin B3 +311.6%
Contains more Vitamin B6 +2700%
Equal in Vitamin B2 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Maitake mushrooms
Maitake mushrooms
Contains more Protein +56.2%
Contains more Fats +236.8%
Contains more Carbs +31.1%
Contains more Other +1258.5%
Contains more Water +13%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Contains more Protein +56.2%
Contains more Fats +236.8%
Contains more Carbs +31.1%
Contains more Other +1258.5%
Contains more Water +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Maitake mushrooms
Maitake mushrooms
Contains more Monounsaturated Fat +93.3%
Contains more Polyunsaturated fat +142.2%
Contains less Saturated Fat -76.9%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +93.3%
Contains more Polyunsaturated fat +142.2%
Contains less Saturated Fat -76.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Maitake mushrooms Opinion
Net carbs 8.64g 4.27g Wakame
Protein 3.03g 1.94g Wakame
Fats 0.64g 0.19g Wakame
Carbs 9.14g 6.97g Wakame
Calories 45kcal 31kcal Wakame
Sugar 0.65g 2.07g Wakame
Fiber 0.5g 2.7g Maitake mushrooms
Calcium 150mg 1mg Wakame
Iron 2.18mg 0.3mg Wakame
Magnesium 107mg 10mg Wakame
Phosphorus 80mg 74mg Wakame
Potassium 50mg 204mg Maitake mushrooms
Sodium 872mg 1mg Maitake mushrooms
Zinc 0.38mg 0.75mg Maitake mushrooms
Copper 0.284mg 0.252mg Wakame
Manganese 1.4mg 0.059mg Wakame
Selenium 0.7µg 2.2µg Maitake mushrooms
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.01mg Wakame
Vitamin D 0IU 1123IU Maitake mushrooms
Vitamin D 0µg 28.1µg Maitake mushrooms
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.146mg Maitake mushrooms
Vitamin B2 0.23mg 0.242mg Maitake mushrooms
Vitamin B3 1.6mg 6.585mg Maitake mushrooms
Vitamin B5 0.697mg 0.27mg Wakame
Vitamin B6 0.002mg 0.056mg Maitake mushrooms
Folate 196µg 21µg Wakame
Vitamin K 5.3µg 0µg Wakame
Tryptophan 0.035mg 0.035mg
Threonine 0.165mg 0.095mg Wakame
Isoleucine 0.087mg 0.055mg Wakame
Leucine 0.257mg 0.08mg Wakame
Lysine 0.112mg 0.09mg Wakame
Methionine 0.063mg 0.015mg Wakame
Phenylalanine 0.112mg 0.06mg Wakame
Valine 0.209mg 0.1mg Wakame
Histidine 0.015mg 0.045mg Maitake mushrooms
Saturated Fat 0.13g 0.03g Maitake mushrooms
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.03g Wakame
Polyunsaturated fat 0.218g 0.09g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Maitake mushrooms
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
29%
Wakame
92%
Maitake mushrooms
Minerals Daily Need Coverage Score
65%
Wakame
19%
Maitake mushrooms

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 871mg)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.1g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.