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  6. Wakame vs. Mandarin orange

Wakame vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the differences between wakame and mandarin oranges?

  • Wakame is higher in manganese, folate, copper, iron, magnesium, vitamin B2, calcium, and vitamin B5; however, mandarin oranges are richer in vitamin C.
  • Wakame's daily need coverage for manganese is 59% more.
  • Mandarin oranges contain 436 times less sodium than wakame. Wakame contains 872mg of sodium, while mandarin oranges contain 2mg.

We used Seaweed, wakame, raw and Tangerines, (mandarin oranges), raw types in this article.

Infographic

Wakame vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +305.4%
Contains more IronIron +1353.3%
Contains more CopperCopper +576.2%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +3489.7%
Contains more SeleniumSelenium +600%
Contains more PotassiumPotassium +232%
Contains less SodiumSodium -99.8%

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
7
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +538.9%
Contains more Vitamin B3Vitamin B3 +325.5%
Contains more Vitamin B5Vitamin B5 +222.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1125%
Contains more CholineCholine +36.3%
Contains more Vitamin CVitamin C +790%
Contains more Vitamin AVitamin A +88.9%
Contains more Vitamin B6Vitamin B6 +3800%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Mandarin orange DV% diff.
Manganese 1.4mg 0.039mg 59%
Folate 196µg 16µg 45%
Sodium 872mg 2mg 38%
Copper 0.284mg 0.042mg 27%
Vitamin C 3mg 26.7mg 26%
Iron 2.18mg 0.15mg 25%
Magnesium 107mg 12mg 23%
Vitamin B2 0.23mg 0.036mg 15%
Calcium 150mg 37mg 11%
Vitamin B5 0.697mg 0.216mg 10%
Phosphorus 80mg 20mg 9%
Vitamin B3 1.6mg 0.376mg 8%
Vitamin B6 0.002mg 0.078mg 6%
Vitamin E 1mg 0.2mg 5%
Fiber 0.5g 1.8g 5%
Protein 3.03g 0.81g 4%
Vitamin K 5.3µg 0µg 4%
Fructose 2.4g 3%
Potassium 50mg 166mg 3%
Zinc 0.38mg 0.07mg 3%
Vitamin A 18µg 34µg 2%
Polyunsaturated fat 0.218g 0.065g 1%
Selenium 0.7µg 0.1µg 1%
Choline 13.9mg 10.2mg 1%
Carbs 9.14g 13.34g 1%
Fats 0.64g 0.31g 1%
Calories 45kcal 53kcal 0%
Net carbs 8.64g 11.54g N/A
Sugar 0.65g 10.58g N/A
Vitamin B1 0.06mg 0.058mg 0%
Saturated fat 0.13g 0.039g 0%
Monounsaturated fat 0.058g 0.06g 0%
Tryptophan 0.035mg 0.002mg 0%
Threonine 0.165mg 0.016mg 0%
Isoleucine 0.087mg 0.017mg 0%
Leucine 0.257mg 0.028mg 0%
Lysine 0.112mg 0.032mg 0%
Methionine 0.063mg 0.002mg 0%
Phenylalanine 0.112mg 0.018mg 0%
Valine 0.209mg 0.021mg 0%
Histidine 0.015mg 0.011mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +274.1%
Contains more FatsFats +106.5%
Contains more OtherOther +1845.9%
Contains more CarbsCarbs +46%
~equal in Water ~85.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Poly. FatPolyunsaturated fat +235.4%
Contains less Sat. FatSaturated fat -70%
~equal in Monounsaturated fat ~0.06g

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.