Wakame vs. Shiitake — In-Depth Nutrition Comparison
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What are the differences between wakame and shiitake?
- Wakame is higher in manganese, folate, iron, magnesium, copper, and calcium; however, shiitake is richer in vitamin B6, vitamin B5, and vitamin B3.
- Wakame's daily need coverage for manganese is 51% more.
- Shiitake contains 97 times less sodium than wakame. Wakame contains 872mg of sodium, while shiitake contains 9mg.
We used Seaweed, wakame, raw and Mushrooms, shiitake, raw types in this article.
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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 | +435% |
| Contains more CalciumCalcium | +7400% |
| Contains more IronIron | +431.7% |
| Contains more CopperCopper | +100% |
| Contains more ManganeseManganese | +508.7% |
| Contains more PotassiumPotassium | +508% |
| Contains more ZincZinc | +171.1% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains less SodiumSodium | -99% |
| Contains more SeleniumSelenium | +714.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1407.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +142.3% |
| Contains more Vitamin B5Vitamin B5 | +115.2% |
| Contains more Vitamin B6Vitamin B6 | +14550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.23mg | 51% |
| Folate | 196µg | 13µg | 46% |
| Sodium | 872mg | 9mg | 38% |
| Vitamin B6 | 0.002mg | 0.293mg | 22% |
| Iron | 2.18mg | 0.41mg | 22% |
| Magnesium | 107mg | 20mg | 21% |
| Vitamin B5 | 0.697mg | 1.5mg | 16% |
| Copper | 0.284mg | 0.142mg | 16% |
| Calcium | 150mg | 2mg | 15% |
| Vitamin B3 | 1.6mg | 3.877mg | 14% |
| Selenium | 0.7µg | 5.7µg | 9% |
| Fiber | 0.5g | 2.5g | 8% |
| Potassium | 50mg | 304mg | 7% |
| Vitamin E | 1mg | 7% | |
| Zinc | 0.38mg | 1.03mg | 6% |
| Phosphorus | 80mg | 112mg | 5% |
| Vitamin B1 | 0.06mg | 0.015mg | 4% |
| Vitamin K | 5.3µg | 4% | |
| Choline | 13.9mg | 3% | |
| Vitamin C | 3mg | 3% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Protein | 3.03g | 2.24g | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Vitamin A | 18µg | 2% | |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.218g | 1% | |
| Calories | 45kcal | 34kcal | 1% |
| Vitamin B2 | 0.23mg | 0.217mg | 1% |
| Carbs | 9.14g | 6.79g | 1% |
| Fats | 0.64g | 0.49g | 0% |
| Net carbs | 8.64g | 4.29g | N/A |
| Sugar | 0.65g | 2.38g | N/A |
| Monounsaturated fat | 0.058g | 0% | |
| Tryptophan | 0.035mg | 0.011mg | 0% |
| Threonine | 0.165mg | 0.134mg | 0% |
| Isoleucine | 0.087mg | 0.111mg | 0% |
| Leucine | 0.257mg | 0.189mg | 0% |
| Lysine | 0.112mg | 0.134mg | 0% |
| Methionine | 0.063mg | 0.033mg | 0% |
| Phenylalanine | 0.112mg | 0.111mg | 0% |
| Valine | 0.209mg | 0.145mg | 0% |
| Histidine | 0.015mg | 0.056mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.3% |
| Contains more FatsFats | +30.6% |
| Contains more CarbsCarbs | +34.6% |
| Contains more OtherOther | +873% |
| Contains more WaterWater | +12.2% |
