Wakame vs. Mustard — In-Depth Nutrition Comparison
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A recap on the differences between wakame and mustard
- Wakame is higher in folate, manganese, copper, magnesium, vitamin B2, and vitamin B5, yet mustard is higher in selenium, fiber, and vitamin B1.
- Mustard covers your daily selenium needs 60% more than wakame.
- Wakame contains 28 times more folate than mustard. While wakame contains 196µg of folate, mustard contains only 7µg.
- The amount of sodium in wakame is lower.
Food varieties used in this article are Seaweed, wakame, raw and Mustard, prepared, yellow.
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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 | +122.9% |
| Contains more CalciumCalcium | +138.1% |
| Contains more IronIron | +35.4% |
| Contains more CopperCopper | +283.8% |
| Contains less SodiumSodium | -21% |
| Contains more ManganeseManganese | +231.8% |
| Contains more PotassiumPotassium | +204% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +35% |
| Contains more SeleniumSelenium | +4685.7% |
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 CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +260% |
| Contains more Vitamin EVitamin E | +177.8% |
| Contains more Vitamin B2Vitamin B2 | +228.6% |
| Contains more Vitamin B3Vitamin B3 | +183.2% |
| Contains more Vitamin B5Vitamin B5 | +174.4% |
| Contains more Vitamin KVitamin K | +278.6% |
| Contains more FolateFolate | +2700% |
| Contains more Vitamin B1Vitamin B1 | +195% |
| Contains more Vitamin B6Vitamin B6 | +3400% |
| Contains more CholineCholine | +61.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 33.5µg | 60% |
| Folate | 196µg | 7µg | 47% |
| Manganese | 1.4mg | 0.422mg | 43% |
| Copper | 0.284mg | 0.074mg | 23% |
| Fiber | 0.5g | 4g | 14% |
| Magnesium | 107mg | 48mg | 14% |
| Vitamin B2 | 0.23mg | 0.07mg | 12% |
| Vitamin B1 | 0.06mg | 0.177mg | 10% |
| Sodium | 872mg | 1104mg | 10% |
| Vitamin B5 | 0.697mg | 0.254mg | 9% |
| Calcium | 150mg | 63mg | 9% |
| Iron | 2.18mg | 1.61mg | 7% |
| Vitamin B3 | 1.6mg | 0.565mg | 6% |
| Vitamin B6 | 0.002mg | 0.07mg | 5% |
| Monounsaturated fat | 0.058g | 2.182g | 5% |
| Phosphorus | 80mg | 108mg | 4% |
| Vitamin E | 1mg | 0.36mg | 4% |
| Polyunsaturated fat | 0.218g | 0.774g | 4% |
| Fats | 0.64g | 3.34g | 4% |
| Potassium | 50mg | 152mg | 3% |
| Vitamin K | 5.3µg | 1.4µg | 3% |
| Vitamin C | 3mg | 0.3mg | 3% |
| Choline | 13.9mg | 22.4mg | 2% |
| Zinc | 0.38mg | 0.64mg | 2% |
| Calories | 45kcal | 60kcal | 1% |
| Protein | 3.03g | 3.74g | 1% |
| Vitamin A | 18µg | 5µg | 1% |
| Carbs | 9.14g | 5.83g | 1% |
| Net carbs | 8.64g | 1.83g | N/A |
| Sugar | 0.65g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Trans fat | 0g | 0.009g | N/A |
| Saturated fat | 0.13g | 0.214g | 0% |
| Tryptophan | 0.035mg | 0.009mg | 0% |
| Threonine | 0.165mg | 0.167mg | 0% |
| Isoleucine | 0.087mg | 0.146mg | 0% |
| Leucine | 0.257mg | 0.292mg | 0% |
| Lysine | 0.112mg | 0.264mg | 0% |
| Methionine | 0.063mg | 0.076mg | 0% |
| Phenylalanine | 0.112mg | 0.161mg | 0% |
| Valine | 0.209mg | 0.189mg | 0% |
| Histidine | 0.015mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +56.8% |
| Contains more OtherOther | +113.6% |
| Contains more ProteinProtein | +23.4% |
| Contains more FatsFats | +421.9% |
~equal in
Water
~83.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.3% |
| Contains more Mono. FatMonounsaturated fat | +3662.1% |
| Contains more Poly. FatPolyunsaturated fat | +255% |
