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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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 | +1237.5% |
| Contains more CalciumCalcium | +417.2% |
| Contains more IronIron | +194.6% |
| Contains more CopperCopper | +195.8% |
| Contains more ZincZinc | +171.4% |
| Contains more PhosphorusPhosphorus | +321.1% |
| Contains more ManganeseManganese | +589.7% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +74% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +36.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1100% |
| Contains more Vitamin B2Vitamin B2 | +820% |
| Contains more Vitamin B3Vitamin B3 | +243.3% |
| Contains more Vitamin B5Vitamin B5 | +1891.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +355.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1750% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
1.1 g
Fats:
0.17 g
Carbs:
2.23 g
Water:
96.33 g
Other:
0.17 g
| Contains more ProteinProtein | +175.5% |
| Contains more FatsFats | +276.5% |
| Contains more CarbsCarbs | +309.9% |
| Contains more OtherOther | +4135.3% |
| Contains more WaterWater | +20.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 45kcal | 12kcal |
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| Protein | 3.03g | 1.1g |
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| Fats | 0.64g | 0.17g |
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| Vitamin C | 3mg | 3.2mg |
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| Net carbs | 8.64g | 2.23g |
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| Carbs | 9.14g | 2.23g |
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| Magnesium | 107mg | 8mg |
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| Calcium | 150mg | 29mg |
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| Potassium | 50mg | 87mg |
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| Iron | 2.18mg | 0.74mg |
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| Sugar | 0.65g |
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| Fiber | 0.5g |
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| Copper | 0.284mg | 0.096mg |
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| Zinc | 0.38mg | 0.14mg |
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| Phosphorus | 80mg | 19mg |
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| Sodium | 872mg | 11mg |
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| Vitamin A | 360IU | 263IU |
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| Vitamin A | 18µg | 13µg |
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| Vitamin E | 1mg |
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| Manganese | 1.4mg | 0.203mg |
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| Selenium | 0.7µg | 0.4µg |
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| Vitamin B1 | 0.06mg | 0.005mg |
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| Vitamin B2 | 0.23mg | 0.025mg |
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| Vitamin B3 | 1.6mg | 0.466mg |
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| Vitamin B5 | 0.697mg | 0.035mg |
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| Vitamin B6 | 0.002mg | 0.037mg |
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| Vitamin K | 5.3µg |
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| Folate | 196µg | 43µg |
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| Choline | 13.9mg |
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| Saturated Fat | 0.13g |
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| Monounsaturated Fat | 0.058g |
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| Polyunsaturated fat | 0.218g |
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| Tryptophan | 0.035mg |
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| Threonine | 0.165mg |
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| Isoleucine | 0.087mg |
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| Leucine | 0.257mg |
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| Lysine | 0.112mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.112mg |
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| Valine | 0.209mg |
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| Histidine | 0.015mg |
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| Omega-3 - EPA | 0.186g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
7%
Minerals Daily Need Coverage Score
65%
12%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Napa cabbage contains less Sodium (difference - 861mg)
Which food is lower in Saturated Fat?
Napa cabbage is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)