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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
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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.
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
29%
Mamey Sapote
Minerals Daily Need Coverage Score
65%
Wakame
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 19.49g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.039g)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $3)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 865mg)
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 ()

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.