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Wakame vs. Hazelnut — In-Depth Nutrition Comparison

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How are wakame and hazelnut different?

  • Hazelnut has more manganese, copper, vitamin E, vitamin B1, vitamin B6, fiber, iron, and phosphorus than wakame.
  • Daily need coverage for manganese for hazelnut is 208% higher.

Seaweed, wakame, raw and Nuts, hazelnuts or filberts are the varieties used in this article.

Infographic

Wakame vs Hazelnut 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.
Wakame
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more CalciumCalcium +31.6%
Contains more MagnesiumMagnesium +52.3%
Contains more PotassiumPotassium +1260%
Contains more IronIron +115.6%
Contains more CopperCopper +507.4%
Contains more ZincZinc +544.7%
Contains more PhosphorusPhosphorus +262.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +341.1%
Contains more SeleniumSelenium +242.9%

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.
Wakame
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B2Vitamin B2 +103.5%
Contains more FolateFolate +73.5%
Contains more Vitamin CVitamin C +110%
Contains more Vitamin EVitamin E +1403%
Contains more Vitamin B1Vitamin B1 +971.7%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +31.7%
Contains more Vitamin B6Vitamin B6 +28050%
Contains more Vitamin KVitamin K +167.9%
Contains more CholineCholine +228.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more WaterWater +1406.4%
Contains more OtherOther +214.4%
Contains more ProteinProtein +393.4%
Contains more FatsFats +9392.2%
Contains more CarbsCarbs +82.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +78610.3%
Contains more Poly. FatPolyunsaturated fat +3533%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Hazelnut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Hazelnut DV% diff.
Manganese 1.4mg 6.175mg 208%
Copper 0.284mg 1.725mg 160%
Monounsaturated fat 0.058g 45.652g 114%
Vitamin E 1mg 15.03mg 94%
Fats 0.64g 60.75g 92%
Polyunsaturated fat 0.218g 7.92g 51%
Vitamin B1 0.06mg 0.643mg 49%
Vitamin B6 0.002mg 0.563mg 43%
Sodium 872mg 0mg 38%
Fiber 0.5g 9.7g 37%
Iron 2.18mg 4.7mg 32%
Phosphorus 80mg 290mg 30%
Calories 45kcal 628kcal 29%
Protein 3.03g 14.95g 24%
Folate 196µg 113µg 21%
Saturated fat 0.13g 4.464g 20%
Zinc 0.38mg 2.45mg 19%
Potassium 50mg 680mg 19%
Magnesium 107mg 163mg 13%
Vitamin B2 0.23mg 0.113mg 9%
Vitamin K 5.3µg 14.2µg 7%
Choline 13.9mg 45.6mg 6%
Vitamin B5 0.697mg 0.918mg 4%
Calcium 150mg 114mg 4%
Vitamin C 3mg 6.3mg 4%
Selenium 0.7µg 2.4µg 3%
Carbs 9.14g 16.7g 3%
Vitamin A 18µg 1µg 2%
Vitamin B3 1.6mg 1.8mg 1%
Net carbs 8.64g 7g N/A
Sugar 0.65g 4.34g N/A
Starch 0.48g 0%
Tryptophan 0.035mg 0.193mg 0%
Threonine 0.165mg 0.497mg 0%
Isoleucine 0.087mg 0.545mg 0%
Leucine 0.257mg 1.063mg 0%
Lysine 0.112mg 0.42mg 0%
Methionine 0.063mg 0.221mg 0%
Phenylalanine 0.112mg 0.663mg 0%
Valine 0.209mg 0.701mg 0%
Histidine 0.015mg 0.432mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Wakame
67%
Hazelnut
Minerals Daily Need Coverage Score
65%
Wakame
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.69g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 4.334g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 15)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 872mg)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.