Wakame vs. Nutmeg — In-Depth Nutrition Comparison
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The main differences between wakame and nutmeg
- Wakame is richer in folate, yet nutmeg is richer in copper, fiber, manganese, vitamin B1, phosphorus, magnesium, and zinc.
- Daily need coverage for saturated fat for nutmeg is 129% higher.
- Wakame contains 55 times more sodium than nutmeg. Wakame contains 872mg of sodium, while nutmeg contains 16mg.
Food types used in this article are Seaweed, wakame, raw and Spices, nutmeg, ground.
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 | +71% |
| Contains more CalciumCalcium | +22.7% |
| Contains more PotassiumPotassium | +600% |
| Contains more IronIron | +39.4% |
| Contains more CopperCopper | +261.6% |
| Contains more ZincZinc | +465.8% |
| Contains more PhosphorusPhosphorus | +166.3% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +107.1% |
| Contains more SeleniumSelenium | +128.6% |
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 | +260% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +303.5% |
| Contains more Vitamin B3Vitamin B3 | +23.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +157.9% |
| Contains more CholineCholine | +58% |
| Contains more Vitamin B1Vitamin B1 | +476.7% |
| Contains more Vitamin B6Vitamin B6 | +7900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.13g | 25.94g | 117% |
| Copper | 0.284mg | 1.027mg | 83% |
| Fiber | 0.5g | 20.8g | 81% |
| Manganese | 1.4mg | 2.9mg | 65% |
| Fats | 0.64g | 36.31g | 55% |
| Sodium | 872mg | 16mg | 37% |
| Folate | 196µg | 76µg | 30% |
| Calories | 45kcal | 525kcal | 24% |
| Vitamin B1 | 0.06mg | 0.346mg | 24% |
| Phosphorus | 80mg | 213mg | 19% |
| Magnesium | 107mg | 183mg | 18% |
| Zinc | 0.38mg | 2.15mg | 16% |
| Vitamin B5 | 0.697mg | 14% | |
| Vitamin B2 | 0.23mg | 0.057mg | 13% |
| Carbs | 9.14g | 49.29g | 13% |
| Vitamin B6 | 0.002mg | 0.16mg | 12% |
| Iron | 2.18mg | 3.04mg | 11% |
| Potassium | 50mg | 350mg | 9% |
| Monounsaturated fat | 0.058g | 3.22g | 8% |
| Vitamin E | 1mg | 0mg | 7% |
| Protein | 3.03g | 5.84g | 6% |
| Vitamin K | 5.3µg | 0µg | 4% |
| Calcium | 150mg | 184mg | 3% |
| Vitamin B3 | 1.6mg | 1.299mg | 2% |
| Selenium | 0.7µg | 1.6µg | 2% |
| Vitamin A | 18µg | 5µg | 1% |
| Choline | 13.9mg | 8.8mg | 1% |
| Polyunsaturated fat | 0.218g | 0.35g | 1% |
| Vitamin C | 3mg | 3mg | 0% |
| Net carbs | 8.64g | 28.49g | N/A |
| Sugar | 0.65g | 2.99g | N/A |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1183.9% |
| Contains more OtherOther | +209% |
| Contains more ProteinProtein | +92.7% |
| Contains more FatsFats | +5573.4% |
| Contains more CarbsCarbs | +439.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +5451.7% |
| Contains more Poly. FatPolyunsaturated fat | +60.6% |
