Wakame vs. Nori — In-Depth Nutrition Comparison
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A recap on differences between Wakame and Nori
- Wakame is higher in Magnesium, Manganese, Folate, and Calcium, yet Nori is higher in Vitamin C, Vitamin A, Vitamin B2, Vitamin B6, and Potassium.
- Nori covers your daily Vitamin C needs 40% more than Wakame.
- Wakame contains 54 times more Magnesium than Nori. While Wakame contains 107mg of Magnesium, Nori contains only 2mg.
- The amount of Sodium in Nori is lower.
Food varieties used in this article are Seaweed, wakame, raw and Seaweed, laver, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +5250% |
| Contains more CalciumCalcium | +114.3% |
| Contains more IronIron | +21.1% |
| Contains more PhosphorusPhosphorus | +37.9% |
| Contains more ManganeseManganese | +41.7% |
| Contains more PotassiumPotassium | +612% |
| Contains more ZincZinc | +176.3% |
| Contains less SodiumSodium | -94.5% |
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 B5Vitamin B5 | +33.8% |
| Contains more Vitamin KVitamin K | +32.5% |
| Contains more FolateFolate | +34.2% |
| Contains more CholineCholine | +33.7% |
| Contains more Vitamin CVitamin C | +1200% |
| Contains more Vitamin AVitamin A | +1345% |
| Contains more Vitamin B1Vitamin B1 | +63.3% |
| Contains more Vitamin B2Vitamin B2 | +93.9% |
| Contains more Vitamin B6Vitamin B6 | +7850% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +128.6% |
| Contains more CarbsCarbs | +78.9% |
| Contains more OtherOther | +91% |
| Contains more ProteinProtein | +91.7% |
~equal in
Water
~85.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +132% |
| Contains more Poly. FatPolyunsaturated fat | +98.2% |
| Contains less Sat. FatSaturated Fat | -53.1% |
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 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 Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 45kcal | 35kcal |
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| Protein | 3.03g | 5.81g |
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| Fats | 0.64g | 0.28g |
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| Vitamin C | 3mg | 39mg |
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| Net carbs | 8.64g | 4.81g |
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| Carbs | 9.14g | 5.11g |
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| Magnesium | 107mg | 2mg |
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| Calcium | 150mg | 70mg |
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| Potassium | 50mg | 356mg |
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| Iron | 2.18mg | 1.8mg |
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| Sugar | 0.65g | 0.49g |
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| Fiber | 0.5g | 0.3g |
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| Copper | 0.284mg | 0.264mg |
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| Zinc | 0.38mg | 1.05mg |
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| Phosphorus | 80mg | 58mg |
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| Sodium | 872mg | 48mg |
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| Vitamin A | 360IU | 5202IU |
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| Vitamin A | 18µg | 260µg |
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| Vitamin E | 1mg | 1mg | |
| Manganese | 1.4mg | 0.988mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.06mg | 0.098mg |
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| Vitamin B2 | 0.23mg | 0.446mg |
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| Vitamin B3 | 1.6mg | 1.47mg |
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| Vitamin B5 | 0.697mg | 0.521mg |
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| Vitamin B6 | 0.002mg | 0.159mg |
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| Vitamin K | 5.3µg | 4µg |
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| Folate | 196µg | 146µg |
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| Choline | 13.9mg | 10.4mg |
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| Saturated Fat | 0.13g | 0.061g |
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| Monounsaturated Fat | 0.058g | 0.025g |
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| Polyunsaturated fat | 0.218g | 0.11g |
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| Tryptophan | 0.035mg | 0.043mg |
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| Threonine | 0.165mg | 0.232mg |
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| Isoleucine | 0.087mg | 0.259mg |
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| Leucine | 0.257mg | 0.501mg |
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| Lysine | 0.112mg | 0.222mg |
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| Methionine | 0.063mg | 0.145mg |
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| Phenylalanine | 0.112mg | 0.273mg |
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| Valine | 0.209mg | 0.402mg |
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| Histidine | 0.015mg | 0.14mg |
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| Omega-3 - EPA | 0.186g | 0.08g |
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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 | Equal | |
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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%
62%
Minerals Daily Need Coverage Score
65%
40%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Nori is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Nori contains less Sodium (difference - 824mg)
Which food is lower in Saturated Fat?
Nori is lower in Saturated Fat (difference - 0.069g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.