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Wakame vs Nori - In-Depth Nutrition Comparison

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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
Wakame
5
:
3
Nori
Contains more Iron +21.1%
Contains more Calcium +114.3%
Contains more Magnesium +5250%
Contains more Phosphorus +37.9%
Contains more Potassium +612%
Contains more Zinc +176.3%
Contains less Sodium -94.5%
Equal in Copper - 0.264
Contains more Iron +21.1%
Contains more Calcium +114.3%
Contains more Magnesium +5250%
Contains more Phosphorus +37.9%
Contains more Potassium +612%
Contains more Zinc +176.3%
Contains less Sodium -94.5%
Equal in Copper - 0.264

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
3
:
5
Nori
Contains more Vitamin B5 +33.8%
Contains more Vitamin K +32.5%
Contains more Vitamin C +1200%
Contains more Vitamin A +1345%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +93.9%
Contains more Vitamin B6 +7850%
Equal in Vitamin E - 1
Equal in Vitamin B3 - 1.47
Contains more Vitamin B5 +33.8%
Contains more Vitamin K +32.5%
Contains more Vitamin C +1200%
Contains more Vitamin A +1345%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +93.9%
Contains more Vitamin B6 +7850%
Equal in Vitamin E - 1
Equal in Vitamin B3 - 1.47

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Wakame
58
Nori
Mineral Summary Score
44
Wakame
21
Nori

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 the food
Protein
18%
Wakame
35%
Nori
Carbohydrates
9%
Wakame
5%
Nori
Fats
3%
Wakame
1%
Nori

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wakame Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sugars?
Nori
Nori contains less Sugars (difference - 0.16g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 824mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.069g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wakame Nori Opinion
Calories 45 35 Wakame
Protein 3.03 5.81 Nori
Fats 0.64 0.28 Wakame
Vitamin C 3 39 Nori
Carbs 9.14 5.11 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 1.8 Wakame
Calcium 150 70 Wakame
Potassium 50 356 Nori
Magnesium 107 2 Wakame
Sugars 0.65 0.49 Wakame
Fiber 0.5 0.3 Wakame
Copper 0.284 0.264 Wakame
Zinc 0.38 1.05 Nori
Starch
Phosphorus 80 58 Wakame
Sodium 872 48 Nori
Vitamin A 360 5202 Nori
Vitamin E 1 1
Vitamin D 0 0
Vitamin B1 0.06 0.098 Nori
Vitamin B2 0.23 0.446 Nori
Vitamin B3 1.6 1.47 Wakame
Vitamin B5 0.697 0.521 Wakame
Vitamin B6 0.002 0.159 Nori
Vitamin B12 0 0
Vitamin K 5.3 4 Wakame
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.061 Nori
Monounsaturated Fat 0.058 0.025 Wakame
Polyunsaturated fat 0.218 0.11 Wakame
Tryptophan 0.035 0.043 Nori
Threonine 0.165 0.232 Nori
Isoleucine 0.087 0.259 Nori
Leucine 0.257 0.501 Nori
Lysine 0.112 0.222 Nori
Methionine 0.063 0.145 Nori
Phenylalanine 0.112 0.273 Nori
Valine 0.209 0.402 Nori
Histidine 0.015 0.14 Nori
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.