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Wakame vs Napa cabbage - In-Depth Nutrition Comparison

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How are Wakame and Napa cabbage different?

  • Wakame has more Manganese, Folate, Magnesium, Copper, Iron, Vitamin B2, Vitamin B5, Calcium, and Phosphorus than Napa cabbage.
  • Daily need coverage for Manganese from Wakame is 52% higher.
  • Wakame contains 79 times more Sodium than Napa cabbage. While Wakame contains 872mg of Sodium, Napa cabbage contains only 11mg.

Seaweed, wakame, raw and Cabbage, napa, cooked are the varieties used in this article.

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Wakame vs Napa cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +194.6%
Contains more Calcium +417.2%
Contains more Magnesium +1237.5%
Contains more Copper +195.8%
Contains more Zinc +171.4%
Contains more Phosphorus +321.1%
Contains more Potassium +74%
Contains less Sodium -98.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Contains more Iron +194.6%
Contains more Calcium +417.2%
Contains more Magnesium +1237.5%
Contains more Copper +195.8%
Contains more Zinc +171.4%
Contains more Phosphorus +321.1%
Contains more Potassium +74%
Contains less Sodium -98.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
8
:
Contains more Vitamin A +36.9%
Contains more Vitamin B1 +1100%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B5 +1891.4%
Contains more Folate +355.8%
Contains more Vitamin B6 +1750%
Equal in Vitamin C - 3.2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
Contains more Vitamin A +36.9%
Contains more Vitamin B1 +1100%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B5 +1891.4%
Contains more Folate +355.8%
Contains more Vitamin B6 +1750%
Equal in Vitamin C - 3.2

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
7
Napa cabbage
Mineral Summary Score
58
Wakame
12
Napa cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
7%
Napa cabbage
Carbohydrates
9%
Wakame
2%
Napa cabbage
Fats
3%
Wakame
1%
Napa cabbage

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Napa cabbage
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 861mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Wakame Napa cabbage Opinion
Calories 45 12 Wakame
Protein 3.03 1.1 Wakame
Fats 0.64 0.17 Wakame
Vitamin C 3 3.2 Napa cabbage
Net carbs 8.640000343322754 2.2300000190734863 Wakame
Carbs 9.14 2.23 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.74 Wakame
Calcium 150 29 Wakame
Potassium 50 87 Napa cabbage
Magnesium 107 8 Wakame
Sugar 0.65 Napa cabbage
Fiber 0.5 Wakame
Copper 0.284 0.096 Wakame
Zinc 0.38 0.14 Wakame
Starch
Phosphorus 80 19 Wakame
Sodium 872 11 Napa cabbage
Vitamin A 360 263 Wakame
Vitamin E 1 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.005 Wakame
Vitamin B2 0.23 0.025 Wakame
Vitamin B3 1.6 0.466 Wakame
Vitamin B5 0.697 0.035 Wakame
Vitamin B6 0.002 0.037 Napa cabbage
Vitamin B12 0 0
Vitamin K 5.3 Wakame
Folate 196 43 Wakame
Trans Fat 0 0
Saturated Fat 0.13 Napa cabbage
Monounsaturated Fat 0.058 Wakame
Polyunsaturated fat 0.218 Wakame
Tryptophan 0.035 Wakame
Threonine 0.165 Wakame
Isoleucine 0.087 Wakame
Leucine 0.257 Wakame
Lysine 0.112 Wakame
Methionine 0.063 Wakame
Phenylalanine 0.112 Wakame
Valine 0.209 Wakame
Histidine 0.015 Wakame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.