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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.

Infographic

Wakame vs Napa cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +417.2%
Contains more Iron +194.6%
Contains more Magnesium +1237.5%
Contains more Phosphorus +321.1%
Contains more Zinc +171.4%
Contains more Copper +195.8%
Contains more Potassium +74%
Contains less Sodium -98.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Calcium +417.2%
Contains more Iron +194.6%
Contains more Magnesium +1237.5%
Contains more Phosphorus +321.1%
Contains more Zinc +171.4%
Contains more Copper +195.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Wakame Napa cabbage Opinion
Net carbs 8.64g 2.23g Wakame
Protein 3.03g 1.1g Wakame
Fats 0.64g 0.17g Wakame
Carbs 9.14g 2.23g Wakame
Calories 45kcal 12kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g g Napa cabbage
Fiber 0.5g g Wakame
Calcium 150mg 29mg Wakame
Iron 2.18mg 0.74mg Wakame
Magnesium 107mg 8mg Wakame
Phosphorus 80mg 19mg Wakame
Potassium 50mg 87mg Napa cabbage
Sodium 872mg 11mg Napa cabbage
Zinc 0.38mg 0.14mg Wakame
Copper 0.284mg 0.096mg Wakame
Vitamin A 360IU 263IU Wakame
Vitamin E 1mg mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 3.2mg Napa cabbage
Vitamin B1 0.06mg 0.005mg Wakame
Vitamin B2 0.23mg 0.025mg Wakame
Vitamin B3 1.6mg 0.466mg Wakame
Vitamin B5 0.697mg 0.035mg Wakame
Vitamin B6 0.002mg 0.037mg Napa cabbage
Folate 196µg 43µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg µg Wakame
Tryptophan 0.035mg mg Wakame
Threonine 0.165mg mg Wakame
Isoleucine 0.087mg mg Wakame
Leucine 0.257mg mg Wakame
Lysine 0.112mg mg Wakame
Methionine 0.063mg mg Wakame
Phenylalanine 0.112mg mg Wakame
Valine 0.209mg mg Wakame
Histidine 0.015mg mg Wakame
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g g Napa cabbage
Monounsaturated Fat 0.058g g Wakame
Polyunsaturated fat 0.218g g Wakame

Which food is preferable for your diet?

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

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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

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 ($)

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.