Wakame vs. Minestrone — In-Depth Nutrition Comparison
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How are Wakame and Minestrone different?
- Wakame has more Manganese, Folate, Copper, Magnesium, Iron, Vitamin B2, Calcium, Vitamin B5, and Phosphorus than Minestrone.
- Daily need coverage for Manganese from Wakame is 54% higher.
- Wakame contains 36 times more Magnesium than Minestrone. While Wakame contains 107mg of Magnesium, Minestrone contains only 3mg.
- Minestrone has less Sodium.
Seaweed, wakame, raw and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.
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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Calcium
+971.4%
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Iron
+473.7%
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Magnesium
+3466.7%
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Phosphorus
+247.8%
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Zinc
+22.6%
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Copper
+456.9%
Contains
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Manganese
+821.1%
Contains
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Potassium
+160%
Contains
less
Sodium
-70.9%
Contains
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Calcium
+971.4%
Contains
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Iron
+473.7%
Contains
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Magnesium
+3466.7%
Contains
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Phosphorus
+247.8%
Contains
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Zinc
+22.6%
Contains
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Copper
+456.9%
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Manganese
+821.1%
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Potassium
+160%
Contains
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Sodium
-70.9%
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 C
+500%
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Vitamin B1
+172.7%
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Vitamin B2
+1177.8%
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Vitamin B3
+309.2%
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Vitamin B5
+397.9%
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Folate
+1206.7%
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Vitamin A
+169.4%
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Vitamin B6
+1950%
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Vitamin C
+500%
Contains
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Vitamin B1
+172.7%
Contains
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Vitamin B2
+1177.8%
Contains
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Vitamin B3
+309.2%
Contains
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Vitamin B5
+397.9%
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Folate
+1206.7%
Contains
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Vitamin A
+169.4%
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Vitamin B6
+1950%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+71.2%
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Carbs
+96.1%
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Other
+500%
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Fats
+62.5%
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Water
+14.2%
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
1.77 g
Fats:
1.04 g
Carbs:
4.66 g
Water:
91.33 g
Other:
1.2 g
Contains
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Protein
+71.2%
Contains
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Carbs
+96.1%
Contains
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Other
+500%
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Fats
+62.5%
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Water
+14.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-43.5%
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+111%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Saturated Fat:
0.23 g
Monounsaturated Fat:
0.29 g
Polyunsaturated fat:
0.46 g
Contains
less
Saturated Fat
-43.5%
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+111%
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 4.26g |
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| Protein | 3.03g | 1.77g |
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| Fats | 0.64g | 1.04g |
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| Carbs | 9.14g | 4.66g |
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| Calories | 45kcal | 34kcal |
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| Sugar | 0.65g |
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| Fiber | 0.5g | 0.4g |
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| Calcium | 150mg | 14mg |
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| Iron | 2.18mg | 0.38mg |
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| Magnesium | 107mg | 3mg |
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| Phosphorus | 80mg | 23mg |
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| Potassium | 50mg | 130mg |
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| Sodium | 872mg | 254mg |
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| Zinc | 0.38mg | 0.31mg |
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| Copper | 0.284mg | 0.051mg |
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| Manganese | 1.4mg | 0.152mg |
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| Selenium | 0.7µg |
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| Vitamin A | 360IU | 970IU |
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| Vitamin A RAE | 18µg | 49µg |
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| Vitamin E | 1mg |
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| Vitamin C | 3mg | 0.5mg |
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| Vitamin B1 | 0.06mg | 0.022mg |
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| Vitamin B2 | 0.23mg | 0.018mg |
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| Vitamin B3 | 1.6mg | 0.391mg |
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| Vitamin B5 | 0.697mg | 0.14mg |
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| Vitamin B6 | 0.002mg | 0.041mg |
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| Folate | 196µg | 15µg |
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| Vitamin K | 5.3µg |
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| Tryptophan | 0.035mg | 0.013mg |
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| Threonine | 0.165mg | 0.043mg |
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| Isoleucine | 0.087mg | 0.054mg |
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| Leucine | 0.257mg | 0.098mg |
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| Lysine | 0.112mg | 0.076mg |
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| Methionine | 0.063mg | 0.018mg |
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| Phenylalanine | 0.112mg | 0.064mg |
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| Valine | 0.209mg | 0.074mg |
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| Histidine | 0.015mg | 0.03mg |
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| Cholesterol | 0mg | 1mg |
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| Saturated Fat | 0.13g | 0.23g |
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| Omega-3 - EPA | 0.186g | 0g |
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| Monounsaturated Fat | 0.058g | 0.29g |
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| Polyunsaturated fat | 0.218g | 0.46g |
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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%
9%
Minerals Daily Need Coverage Score
65%
12%
Comparison summary
Which food is lower in Cholesterol?
Wakame is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Wakame is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Minestrone is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Minestrone contains less Sodium (difference - 618mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)