Wakame vs. Mussels — In-Depth Nutrition Comparison
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The main differences between wakame and mussels
- Wakame is richer in folate, yet mussels is richer in vitamin B12, manganese, selenium, iron, phosphorus, zinc, and vitamin B1.
- Daily need coverage for vitamin B12 for mussels is 1000% higher.
- Wakame contains 3 times more folate than mussels. Wakame contains 196µg of folate, while mussels contains 76µg.
- Mussels contains less sodium.
Food types used in this article are Seaweed, wakame, raw and Mollusks, mussel, blue, cooked, moist heat.
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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 | +189.2% |
| Contains more CalciumCalcium | +354.5% |
| Contains more CopperCopper | +90.6% |
| Contains more PotassiumPotassium | +436% |
| Contains more IronIron | +208.3% |
| Contains more ZincZinc | +602.6% |
| Contains more PhosphorusPhosphorus | +256.3% |
| Contains less SodiumSodium | -57.7% |
| Contains more ManganeseManganese | +385.7% |
| Contains more SeleniumSelenium | +12700% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +157.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +353.3% |
| Contains more Vitamin AVitamin A | +405.6% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +82.6% |
| Contains more Vitamin B3Vitamin B3 | +87.5% |
| Contains more Vitamin B5Vitamin B5 | +36.3% |
| Contains more Vitamin B6Vitamin B6 | +4900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 24µg | 1000% |
| Manganese | 1.4mg | 6.8mg | 235% |
| Selenium | 0.7µg | 89.6µg | 162% |
| Iron | 2.18mg | 6.72mg | 57% |
| Protein | 3.03g | 23.8g | 42% |
| Folate | 196µg | 76µg | 30% |
| Phosphorus | 80mg | 285mg | 29% |
| Sodium | 872mg | 369mg | 22% |
| Zinc | 0.38mg | 2.67mg | 21% |
| Vitamin B1 | 0.06mg | 0.3mg | 20% |
| Cholesterol | 0mg | 56mg | 19% |
| Magnesium | 107mg | 37mg | 17% |
| Copper | 0.284mg | 0.149mg | 15% |
| Vitamin B2 | 0.23mg | 0.42mg | 15% |
| Calcium | 150mg | 33mg | 12% |
| Vitamin C | 3mg | 13.6mg | 12% |
| Vitamin B3 | 1.6mg | 3mg | 9% |
| Vitamin B6 | 0.002mg | 0.1mg | 8% |
| Vitamin A | 18µg | 91µg | 8% |
| Vitamin E | 1mg | 7% | |
| Polyunsaturated fat | 0.218g | 1.212g | 7% |
| Calories | 45kcal | 172kcal | 6% |
| Fats | 0.64g | 4.48g | 6% |
| Potassium | 50mg | 268mg | 6% |
| Vitamin B5 | 0.697mg | 0.95mg | 5% |
| Vitamin K | 5.3µg | 4% | |
| Choline | 13.9mg | 3% | |
| Saturated fat | 0.13g | 0.85g | 3% |
| Fiber | 0.5g | 0g | 2% |
| Monounsaturated fat | 0.058g | 1.014g | 2% |
| Carbs | 9.14g | 7.39g | 1% |
| Net carbs | 8.64g | 7.39g | N/A |
| Sugar | 0.65g | N/A | |
| Tryptophan | 0.035mg | 0.267mg | 0% |
| Threonine | 0.165mg | 1.025mg | 0% |
| Isoleucine | 0.087mg | 1.036mg | 0% |
| Leucine | 0.257mg | 1.676mg | 0% |
| Lysine | 0.112mg | 1.779mg | 0% |
| Methionine | 0.063mg | 0.537mg | 0% |
| Phenylalanine | 0.112mg | 0.853mg | 0% |
| Valine | 0.209mg | 1.04mg | 0% |
| Histidine | 0.015mg | 0.457mg | 0% |
| Omega-3 - EPA | 0.186g | 0.276g | N/A |
| Omega-3 - DHA | 0g | 0.506g | N/A |
| Omega-3 - DPA | 0g | 0.044g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +23.7% |
| Contains more WaterWater | +30.8% |
| Contains more OtherOther | +126.4% |
| Contains more ProteinProtein | +685.5% |
| Contains more FatsFats | +600% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.7% |
| Contains more Mono. FatMonounsaturated fat | +1648.3% |
| Contains more Poly. FatPolyunsaturated fat | +456% |
