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 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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
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
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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
26%
120%
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.