Wakame vs. Bran raw — In-Depth Nutrition Comparison
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Important differences between wakame and bran raw
- Wakame has more folate; however, bran raw has more manganese, phosphorus, vitamin B1, selenium, fiber, iron, magnesium, and zinc.
- Bran raw's daily need coverage for manganese is 184% more.
- Wakame has 218 times more sodium than bran raw. Wakame has 872mg of sodium, while bran raw has 4mg.
The food varieties used in the comparison are Seaweed, wakame, raw and Oat bran, raw.
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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 | +158.6% |
| Contains more MagnesiumMagnesium | +119.6% |
| Contains more PotassiumPotassium | +1032% |
| Contains more IronIron | +148.2% |
| Contains more CopperCopper | +41.9% |
| Contains more ZincZinc | +718.4% |
| Contains more PhosphorusPhosphorus | +817.5% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +302.1% |
| Contains more SeleniumSelenium | +6357.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +71.3% |
| Contains more Vitamin KVitamin K | +65.6% |
| Contains more FolateFolate | +276.9% |
| Contains more Vitamin B1Vitamin B1 | +1850% |
| Contains more Vitamin B5Vitamin B5 | +114.3% |
| Contains more Vitamin B6Vitamin B6 | +8150% |
| Contains more CholineCholine | +131.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 5.63mg | 184% |
| Vitamin B1 | 0.06mg | 1.17mg | 93% |
| Phosphorus | 80mg | 734mg | 93% |
| Selenium | 0.7µg | 45.2µg | 81% |
| Fiber | 0.5g | 15.4g | 60% |
| Iron | 2.18mg | 5.41mg | 40% |
| Sodium | 872mg | 4mg | 38% |
| Folate | 196µg | 52µg | 36% |
| Magnesium | 107mg | 235mg | 30% |
| Protein | 3.03g | 17.3g | 29% |
| Zinc | 0.38mg | 3.11mg | 25% |
| Carbs | 9.14g | 66.22g | 19% |
| Polyunsaturated fat | 0.218g | 2.766g | 17% |
| Vitamin B5 | 0.697mg | 1.494mg | 16% |
| Potassium | 50mg | 566mg | 15% |
| Vitamin B6 | 0.002mg | 0.165mg | 13% |
| Copper | 0.284mg | 0.403mg | 13% |
| Calories | 45kcal | 246kcal | 10% |
| Fats | 0.64g | 7.03g | 10% |
| Calcium | 150mg | 58mg | 9% |
| Monounsaturated fat | 0.058g | 2.376g | 6% |
| Saturated fat | 0.13g | 1.328g | 5% |
| Vitamin B3 | 1.6mg | 0.934mg | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Choline | 13.9mg | 32.2mg | 3% |
| Vitamin K | 5.3µg | 3.2µg | 2% |
| Vitamin A | 18µg | 0µg | 2% |
| Vitamin B2 | 0.23mg | 0.22mg | 1% |
| Net carbs | 8.64g | 50.82g | N/A |
| Sugar | 0.65g | 1.45g | N/A |
| Vitamin E | 1mg | 1.01mg | 0% |
| Tryptophan | 0.035mg | 0.335mg | 0% |
| Threonine | 0.165mg | 0.502mg | 0% |
| Isoleucine | 0.087mg | 0.668mg | 0% |
| Leucine | 0.257mg | 1.374mg | 0% |
| Lysine | 0.112mg | 0.76mg | 0% |
| Methionine | 0.063mg | 0.335mg | 0% |
| Phenylalanine | 0.112mg | 0.908mg | 0% |
| Valine | 0.209mg | 0.964mg | 0% |
| Histidine | 0.015mg | 0.41mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1121.2% |
| Contains more OtherOther | +148.3% |
| Contains more ProteinProtein | +471% |
| Contains more FatsFats | +998.4% |
| Contains more CarbsCarbs | +624.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Mono. FatMonounsaturated fat | +3996.6% |
| Contains more Poly. FatPolyunsaturated fat | +1168.8% |