Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wakame
  5. Compare
  6. Wakame vs. Mustard Greens Raw

Wakame vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

How are wakame and mustard Greens Raw different?

  • Wakame is higher in folate, magnesium, and copper; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin B6, fiber, and potassium.
  • Daily need coverage for vitamin K for mustard Greens Raw is 210% higher.
  • Wakame contains 44 times more sodium than mustard Greens Raw. While wakame contains 872mg of sodium, mustard Greens Raw contain only 20mg.

Seaweed, wakame, raw and Mustard greens, raw are the varieties used in this article.

Infographic

Wakame vs Mustard Greens 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
7
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +234.4%
Contains more CalciumCalcium +30.4%
Contains more IronIron +32.9%
Contains more CopperCopper +72.1%
Contains more ZincZinc +52%
Contains more PhosphorusPhosphorus +37.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +668%
Contains less SodiumSodium -97.7%
Contains more SeleniumSelenium +28.6%

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
5
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +231.9%
Contains more FolateFolate +1533.3%
Contains more CholineCholine +2680%
Contains more Vitamin CVitamin C +2233.3%
Contains more Vitamin AVitamin A +738.9%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B6Vitamin B6 +8900%
Contains more Vitamin KVitamin K +4758.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Mustard Greens Raw DV% diff.
Vitamin K 5.3µg 257.5µg 210%
Vitamin C 3mg 70mg 74%
Manganese 1.4mg 61%
Folate 196µg 12µg 46%
Sodium 872mg 20mg 37%
Magnesium 107mg 32mg 18%
Vitamin A 18µg 151µg 15%
Vitamin B6 0.002mg 0.18mg 14%
Copper 0.284mg 0.165mg 13%
Fiber 0.5g 3.2g 11%
Vitamin B5 0.697mg 0.21mg 10%
Potassium 50mg 384mg 10%
Vitamin B2 0.23mg 0.11mg 9%
Iron 2.18mg 1.64mg 7%
Vitamin E 1mg 2.01mg 7%
Vitamin B3 1.6mg 0.8mg 5%
Calcium 150mg 115mg 4%
Phosphorus 80mg 58mg 3%
Choline 13.9mg 0.5mg 2%
Vitamin B1 0.06mg 0.08mg 2%
Saturated fat 0.13g 0.01g 1%
Polyunsaturated fat 0.218g 0.038g 1%
Calories 45kcal 27kcal 1%
Zinc 0.38mg 0.25mg 1%
Carbs 9.14g 4.67g 1%
Protein 3.03g 2.86g 0%
Fats 0.64g 0.42g 0%
Net carbs 8.64g 1.47g N/A
Sugar 0.65g 1.32g N/A
Selenium 0.7µg 0.9µg 0%
Monounsaturated fat 0.058g 0.092g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +52.4%
Contains more CarbsCarbs +95.7%
Contains more OtherOther +433.3%
Contains more WaterWater +13.4%
~equal in Protein ~2.86g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +473.7%
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +58.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.