Wakame vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Significant differences between Wakame and Marrow-stem Kale
- Wakame has more Manganese, Copper, Iron, Magnesium, and Folate, however, Marrow-stem Kale is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Fiber.
- Marrow-stem Kale covers your daily Vitamin K needs 360% more than Wakame.
- Marrow-stem Kale has 51 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Marrow-stem Kale has 17mg.
Specific food types used in this comparison are Seaweed, wakame, raw and Collards, raw.
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.
Contains
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Iron
+363.8%
Contains
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Magnesium
+296.3%
Contains
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Phosphorus
+220%
Contains
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Zinc
+81%
Contains
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Copper
+517.4%
Contains
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Manganese
+112.8%
Contains
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Calcium
+54.7%
Contains
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Potassium
+326%
Contains
less
Sodium
-98.1%
Contains
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Selenium
+85.7%
Contains
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Iron
+363.8%
Contains
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Magnesium
+296.3%
Contains
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Phosphorus
+220%
Contains
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Zinc
+81%
Contains
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Copper
+517.4%
Contains
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Manganese
+112.8%
Contains
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Calcium
+54.7%
Contains
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Potassium
+326%
Contains
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Sodium
-98.1%
Contains
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Selenium
+85.7%
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
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Vitamin B1
+11.1%
Contains
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Vitamin B2
+76.9%
Contains
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Vitamin B3
+115.6%
Contains
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Vitamin B5
+161%
Contains
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Folate
+51.9%
Contains
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Vitamin A
+1294.2%
Contains
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Vitamin E
+126%
Contains
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Vitamin C
+1076.7%
Contains
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Vitamin B6
+8150%
Contains
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Vitamin K
+8147.2%
Equal in Vitamin B1 - 0.054
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin B2
+76.9%
Contains
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Vitamin B3
+115.6%
Contains
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Vitamin B5
+161%
Contains
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Folate
+51.9%
Contains
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Vitamin A
+1294.2%
Contains
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Vitamin E
+126%
Contains
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Vitamin C
+1076.7%
Contains
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Vitamin B6
+8150%
Contains
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Vitamin K
+8147.2%
Equal in Vitamin B1 - 0.054
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+68.6%
Contains
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Other
+441.4%
Contains
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Water
+12%
Equal in Protein - 3.02
Equal in Fats - 0.61
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Carbs
+68.6%
Contains
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Other
+441.4%
Contains
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Water
+12%
Equal in Protein - 3.02
Equal in Fats - 0.61
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+93.3%
Contains
less
Saturated Fat
-57.7%
Equal in Polyunsaturated fat - 0.201
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Monounsaturated Fat
+93.3%
Contains
less
Saturated Fat
-57.7%
Equal in Polyunsaturated fat - 0.201
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 1.42g |
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| Protein | 3.03g | 3.02g |
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| Fats | 0.64g | 0.61g |
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| Carbs | 9.14g | 5.42g |
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| Calories | 45kcal | 32kcal |
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| Sugar | 0.65g | 0.46g |
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| Fiber | 0.5g | 4g |
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| Calcium | 150mg | 232mg |
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| Iron | 2.18mg | 0.47mg |
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| Magnesium | 107mg | 27mg |
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| Phosphorus | 80mg | 25mg |
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| Potassium | 50mg | 213mg |
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| Sodium | 872mg | 17mg |
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| Zinc | 0.38mg | 0.21mg |
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| Copper | 0.284mg | 0.046mg |
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| Manganese | 1.4mg | 0.658mg |
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| Selenium | 0.7µg | 1.3µg |
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| Vitamin A | 360IU | 5019IU |
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| Vitamin A RAE | 18µg | 251µg |
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| Vitamin E | 1mg | 2.26mg |
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| Vitamin C | 3mg | 35.3mg |
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| Vitamin B1 | 0.06mg | 0.054mg |
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| Vitamin B2 | 0.23mg | 0.13mg |
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| Vitamin B3 | 1.6mg | 0.742mg |
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| Vitamin B5 | 0.697mg | 0.267mg |
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| Vitamin B6 | 0.002mg | 0.165mg |
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| Folate | 196µg | 129µg |
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| Vitamin K | 5.3µg | 437.1µg |
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| Tryptophan | 0.035mg | 0.031mg |
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| Threonine | 0.165mg | 0.086mg |
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| Isoleucine | 0.087mg | 0.1mg |
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| Leucine | 0.257mg | 0.151mg |
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| Lysine | 0.112mg | 0.117mg |
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| Methionine | 0.063mg | 0.033mg |
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| Phenylalanine | 0.112mg | 0.087mg |
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| Valine | 0.209mg | 0.12mg |
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| Histidine | 0.015mg | 0.047mg |
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| Saturated Fat | 0.13g | 0.055g |
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| Omega-3 - EPA | 0.186g | 0g |
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| Monounsaturated Fat | 0.058g | 0.03g |
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| Polyunsaturated fat | 0.218g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
147%
Minerals Daily Need Coverage Score
65%
25%
Comparison summary
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame is cheaper (difference - $0.5)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 855mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.075g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.