Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wakame
  5. Compare
  6. Wakame vs. Marrow-stem Kale

Wakame vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

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 A, vitamin C, 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

Wakame vs Marrow-stem Kale 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
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +296.3%
Contains more IronIron +363.8%
Contains more CopperCopper +517.4%
Contains more ZincZinc +81%
Contains more PhosphorusPhosphorus +220%
Contains more ManganeseManganese +112.8%
Contains more CalciumCalcium +54.7%
Contains more PotassiumPotassium +326%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +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.
Wakame
Wakame
4
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B2Vitamin B2 +76.9%
Contains more Vitamin B3Vitamin B3 +115.6%
Contains more Vitamin B5Vitamin B5 +161%
Contains more FolateFolate +51.9%
Contains more Vitamin CVitamin C +1076.7%
Contains more Vitamin AVitamin A +1294.4%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B6Vitamin B6 +8150%
Contains more Vitamin KVitamin K +8147.2%
Contains more CholineCholine +66.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Marrow-stem Kale DV% diff.
Vitamin K 5.3µg 437.1µg 360%
Sodium 872mg 17mg 37%
Vitamin C 3mg 35.3mg 36%
Manganese 1.4mg 0.658mg 32%
Vitamin A 18µg 251µg 26%
Copper 0.284mg 0.046mg 26%
Iron 2.18mg 0.47mg 21%
Magnesium 107mg 27mg 19%
Folate 196µg 129µg 17%
Fiber 0.5g 4g 14%
Vitamin B6 0.002mg 0.165mg 13%
Vitamin B5 0.697mg 0.267mg 9%
Calcium 150mg 232mg 8%
Vitamin B2 0.23mg 0.13mg 8%
Vitamin E 1mg 2.26mg 8%
Phosphorus 80mg 25mg 8%
Vitamin B3 1.6mg 0.742mg 5%
Potassium 50mg 213mg 5%
Zinc 0.38mg 0.21mg 2%
Choline 13.9mg 23.2mg 2%
Calories 45kcal 32kcal 1%
Vitamin B1 0.06mg 0.054mg 1%
Selenium 0.7µg 1.3µg 1%
Carbs 9.14g 5.42g 1%
Protein 3.03g 3.02g 0%
Fats 0.64g 0.61g 0%
Net carbs 8.64g 1.42g N/A
Sugar 0.65g 0.46g N/A
Saturated fat 0.13g 0.055g 0%
Monounsaturated fat 0.058g 0.03g 0%
Polyunsaturated fat 0.218g 0.201g 0%
Tryptophan 0.035mg 0.031mg 0%
Threonine 0.165mg 0.086mg 0%
Isoleucine 0.087mg 0.1mg 0%
Leucine 0.257mg 0.151mg 0%
Lysine 0.112mg 0.117mg 0%
Methionine 0.063mg 0.033mg 0%
Phenylalanine 0.112mg 0.087mg 0%
Valine 0.209mg 0.12mg 0%
Histidine 0.015mg 0.047mg 0%
Omega-3 - EPA 0.186g 0g 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +68.6%
Contains more OtherOther +441.4%
Contains more WaterWater +12%
~equal in Protein ~3.02g
~equal in Fats ~0.61g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +93.3%
Contains less Sat. FatSaturated fat -57.7%
~equal in Polyunsaturated fat ~0.201g

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.