Wakame vs. Nattō — In-Depth Nutrition Comparison
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Important differences between wakame and nattō
- Wakame has more folate; however, nattō has more iron, copper, zinc, potassium, fiber, vitamin K, selenium, and phosphorus.
- Nattō's daily need coverage for iron is 80% more.
- Wakame has 125 times more sodium than nattō. Wakame has 872mg of sodium, while nattō has 7mg.
The food varieties used in the comparison are Seaweed, wakame, raw and Natto.
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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 CalciumCalcium | +44.7% |
| Contains more PotassiumPotassium | +1358% |
| Contains more IronIron | +294.5% |
| Contains more CopperCopper | +134.9% |
| Contains more ZincZinc | +697.4% |
| Contains more PhosphorusPhosphorus | +117.5% |
| Contains less SodiumSodium | -99.2% |
| Contains more SeleniumSelenium | +1157.1% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +9900% |
| Contains more Vitamin B2Vitamin B2 | +21.1% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +224.2% |
| Contains more FolateFolate | +2350% |
| Contains more Vitamin CVitamin C | +333.3% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B6Vitamin B6 | +6400% |
| Contains more Vitamin KVitamin K | +335.8% |
| Contains more CholineCholine | +310.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.18mg | 8.6mg | 80% |
| Folate | 196µg | 8µg | 47% |
| Copper | 0.284mg | 0.667mg | 43% |
| Polyunsaturated fat | 0.218g | 6.21g | 40% |
| Sodium | 872mg | 7mg | 38% |
| Protein | 3.03g | 19.4g | 33% |
| Zinc | 0.38mg | 3.03mg | 24% |
| Potassium | 50mg | 729mg | 20% |
| Fiber | 0.5g | 5.4g | 20% |
| Fats | 0.64g | 11g | 16% |
| Vitamin K | 5.3µg | 23.1µg | 15% |
| Selenium | 0.7µg | 8.8µg | 15% |
| Phosphorus | 80mg | 174mg | 13% |
| Vitamin C | 3mg | 13mg | 11% |
| Vitamin B6 | 0.002mg | 0.13mg | 10% |
| Vitamin B5 | 0.697mg | 0.215mg | 10% |
| Vitamin B3 | 1.6mg | 0mg | 10% |
| Choline | 13.9mg | 57mg | 8% |
| Calories | 45kcal | 211kcal | 8% |
| Vitamin B1 | 0.06mg | 0.16mg | 8% |
| Vitamin E | 1mg | 0.01mg | 7% |
| Calcium | 150mg | 217mg | 7% |
| Saturated fat | 0.13g | 1.591g | 7% |
| Manganese | 1.4mg | 1.528mg | 6% |
| Monounsaturated fat | 0.058g | 2.43g | 6% |
| Vitamin B2 | 0.23mg | 0.19mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Magnesium | 107mg | 115mg | 2% |
| Carbs | 9.14g | 12.68g | 1% |
| Net carbs | 8.64g | 7.28g | N/A |
| Sugar | 0.65g | 4.89g | N/A |
| Tryptophan | 0.035mg | 0.223mg | 0% |
| Threonine | 0.165mg | 0.813mg | 0% |
| Isoleucine | 0.087mg | 0.931mg | 0% |
| Leucine | 0.257mg | 1.509mg | 0% |
| Lysine | 0.112mg | 1.145mg | 0% |
| Methionine | 0.063mg | 0.208mg | 0% |
| Phenylalanine | 0.112mg | 0.941mg | 0% |
| Valine | 0.209mg | 1.018mg | 0% |
| Histidine | 0.015mg | 0.512mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +45.4% |
| Contains more OtherOther | +278.9% |
| Contains more ProteinProtein | +540.3% |
| Contains more FatsFats | +1618.8% |
| Contains more CarbsCarbs | +38.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Mono. FatMonounsaturated fat | +4089.7% |
| Contains more Poly. FatPolyunsaturated fat | +2748.6% |
