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  6. Wakame vs. Millet raw

Wakame vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between wakame and millet raw

  • Wakame has more folate and calcium; however, millet raw is richer in copper, fiber, vitamin B1, vitamin B6, phosphorus, vitamin B3, and zinc.
  • Millet raw covers your daily copper needs 52% more than wakame.
  • Millet raw has 174 times less sodium than wakame. Wakame has 872mg of sodium, while millet raw has 5mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Millet, raw.

Infographic

Wakame vs Millet raw 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
1
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1775%
Contains more PotassiumPotassium +290%
Contains more IronIron +38.1%
Contains more CopperCopper +164.1%
Contains more ZincZinc +342.1%
Contains more PhosphorusPhosphorus +256.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +16.6%
Contains more SeleniumSelenium +285.7%
~equal in Magnesium ~114mg

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
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 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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin KVitamin K +488.9%
Contains more FolateFolate +130.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +601.7%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +19100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Millet raw DV% diff.
Copper 0.284mg 0.75mg 52%
Sodium 872mg 5mg 38%
Fiber 0.5g 8.5g 32%
Vitamin B1 0.06mg 0.421mg 30%
Vitamin B6 0.002mg 0.384mg 29%
Phosphorus 80mg 285mg 29%
Folate 196µg 85µg 28%
Carbs 9.14g 72.85g 21%
Vitamin B3 1.6mg 4.72mg 20%
Calories 45kcal 378kcal 17%
Protein 3.03g 11.02g 16%
Calcium 150mg 8mg 14%
Polyunsaturated fat 0.218g 2.134g 13%
Zinc 0.38mg 1.68mg 12%
Iron 2.18mg 3.01mg 10%
Manganese 1.4mg 1.632mg 10%
Fats 0.64g 4.22g 6%
Vitamin E 1mg 0.05mg 6%
Vitamin B2 0.23mg 0.29mg 5%
Vitamin K 5.3µg 0.9µg 4%
Potassium 50mg 195mg 4%
Selenium 0.7µg 2.7µg 4%
Vitamin B5 0.697mg 0.848mg 3%
Vitamin C 3mg 0mg 3%
Choline 13.9mg 3%
Saturated fat 0.13g 0.723g 3%
Vitamin A 18µg 0µg 2%
Magnesium 107mg 114mg 2%
Monounsaturated fat 0.058g 0.773g 2%
Net carbs 8.64g 64.35g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.119mg 0%
Threonine 0.165mg 0.353mg 0%
Isoleucine 0.087mg 0.465mg 0%
Leucine 0.257mg 1.4mg 0%
Lysine 0.112mg 0.212mg 0%
Methionine 0.063mg 0.221mg 0%
Phenylalanine 0.112mg 0.58mg 0%
Valine 0.209mg 0.578mg 0%
Histidine 0.015mg 0.236mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +822.6%
Contains more OtherOther +122.2%
Contains more ProteinProtein +263.7%
Contains more FatsFats +559.4%
Contains more CarbsCarbs +697%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated fat +1232.8%
Contains more Poly. FatPolyunsaturated fat +878.9%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.