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  6. Wakame vs. Mamey Sapote

Wakame vs. Mamey Sapote — In-Depth Nutrition Comparison

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Summary of differences between wakame and mamey Sapote

  • Wakame has more manganese, folate, magnesium, iron, and calcium; however, mamey Sapote is higher in vitamin B6, vitamin C, fiber, and potassium.
  • Mamey Sapote covers your daily need for vitamin B6, 55% more than wakame.
  • Wakame has 125 times more sodium than mamey Sapote. While wakame has 872mg of sodium, mamey Sapote has only 7mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Sapote, mamey, raw.

Infographic

Wakame vs Mamey Sapote 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
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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +872.7%
Contains more CalciumCalcium +733.3%
Contains more IronIron +179.5%
Contains more CopperCopper +33.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +207.7%
Contains more ManganeseManganese +586.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +808%
Contains less SodiumSodium -99.2%

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
8
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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin B1Vitamin B1 +361.5%
Contains more Vitamin B2Vitamin B2 +98.3%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more Vitamin B5Vitamin B5 +75.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2700%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin EVitamin E +111%
Contains more Vitamin B6Vitamin B6 +35900%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Mamey Sapote DV% diff.
Vitamin B6 0.002mg 0.72mg 55%
Manganese 1.4mg 0.204mg 52%
Folate 196µg 7µg 47%
Sodium 872mg 7mg 38%
Magnesium 107mg 11mg 23%
Vitamin C 3mg 23mg 22%
Fiber 0.5g 5.4g 20%
Iron 2.18mg 0.78mg 18%
Calcium 150mg 18mg 13%
Potassium 50mg 454mg 12%
Fructose 7.66g 10%
Vitamin B2 0.23mg 0.116mg 9%
Copper 0.284mg 0.213mg 8%
Phosphorus 80mg 26mg 8%
Carbs 9.14g 32.1g 8%
Vitamin E 1mg 2.11mg 7%
Vitamin B5 0.697mg 0.397mg 6%
Vitamin K 5.3µg 4%
Vitamin B1 0.06mg 0.013mg 4%
Calories 45kcal 124kcal 4%
Protein 3.03g 1.45g 3%
Starch 6.33g 3%
Choline 13.9mg 3%
Zinc 0.38mg 0.19mg 2%
Selenium 0.7µg 1%
Vitamin B3 1.6mg 1.432mg 1%
Polyunsaturated fat 0.218g 0.097g 1%
Vitamin A 18µg 7µg 1%
Fats 0.64g 0.46g 0%
Net carbs 8.64g 26.7g N/A
Sugar 0.65g 20.14g N/A
Saturated fat 0.13g 0.169g 0%
Monounsaturated fat 0.058g 0.102g 0%
Tryptophan 0.035mg 0.049mg 0%
Threonine 0.165mg 0.085mg 0%
Isoleucine 0.087mg 0.061mg 0%
Leucine 0.257mg 0.073mg 0%
Lysine 0.112mg 0.073mg 0%
Methionine 0.063mg 0.024mg 0%
Phenylalanine 0.112mg 0.061mg 0%
Valine 0.209mg 0.073mg 0%
Histidine 0.015mg 0.049mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +109%
Contains more FatsFats +39.1%
Contains more WaterWater +23.3%
Contains more OtherOther +542.9%
Contains more CarbsCarbs +251.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains less Sat. FatSaturated fat -23.1%
Contains more Poly. FatPolyunsaturated fat +124.7%
Contains more Mono. FatMonounsaturated fat +75.9%

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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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.