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  6. Wakame vs. Oatmeal

Wakame vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between Wakame and Oatmeal

  • Wakame has more Folate, Manganese, Copper, and Magnesium, however, Oatmeal has more Iron, Vitamin B6, Vitamin B1, Vitamin A RAE, and Vitamin B3.
  • Oatmeal's daily need coverage for Iron is 47% more.
  • Wakame has 18 times more Sodium than Oatmeal. Wakame has 872mg of Sodium, while Oatmeal has 49mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Wakame vs Oatmeal infographic
Infographic link

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
Wakame
5
:
5
Oatmeal
Oatmeal
Contains more Calcium +87.5%
Contains more Magnesium +311.5%
Contains more Copper +330.3%
Contains more Manganese +150.9%
Contains more Iron +173.4%
Contains more Potassium +22%
Contains less Sodium -94.4%
Contains more Zinc +63.2%
Contains more Selenium +614.3%
Equal in Phosphorus - 77
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +87.5%
Contains more Magnesium +311.5%
Contains more Copper +330.3%
Contains more Manganese +150.9%
Contains more Iron +173.4%
Contains more Potassium +22%
Contains less Sodium -94.4%
Contains more Zinc +63.2%
Contains more Selenium +614.3%
Equal in Phosphorus - 77

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
Wakame
6
:
4
Oatmeal
Oatmeal
Contains more Vitamin E +1328.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +119.9%
Contains more Folate +345.5%
Contains more Vitamin K +1225%
Contains more Vitamin A +20.3%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B3 +89.1%
Contains more Vitamin B6 +14400%
Equal in Vitamin B2 - 0.215
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1328.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +119.9%
Contains more Folate +345.5%
Contains more Vitamin K +1225%
Contains more Vitamin A +20.3%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B3 +89.1%
Contains more Vitamin B6 +14400%
Equal in Vitamin B2 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Oatmeal
Oatmeal
Contains more Protein +27.8%
Contains more Other +1163.2%
Contains more Fats +112.5%
Contains more Carbs +27.7%
Equal in Water - 84.03
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +27.8%
Contains more Other +1163.2%
Contains more Fats +112.5%
Contains more Carbs +27.7%
Equal in Water - 84.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +574.1%
Contains more Polyunsaturated fat +95.4%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +574.1%
Contains more Polyunsaturated fat +95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Oatmeal Opinion
Net carbs 8.64g 9.97g Oatmeal
Protein 3.03g 2.37g Wakame
Fats 0.64g 1.36g Oatmeal
Carbs 9.14g 11.67g Oatmeal
Calories 45kcal 68kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.65g 0.46g Oatmeal
Fiber 0.5g 1.7g Oatmeal
Calcium 150mg 80mg Wakame
Iron 2.18mg 5.96mg Oatmeal
Magnesium 107mg 26mg Wakame
Phosphorus 80mg 77mg Wakame
Potassium 50mg 61mg Oatmeal
Sodium 872mg 49mg Oatmeal
Zinc 0.38mg 0.62mg Oatmeal
Copper 0.284mg 0.066mg Wakame
Manganese 1.4mg 0.558mg Wakame
Selenium 0.7µg 5µg Oatmeal
Vitamin A 360IU 433IU Oatmeal
Vitamin A RAE 18µg 130µg Oatmeal
Vitamin E 1mg 0.07mg Wakame
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.26mg Oatmeal
Vitamin B2 0.23mg 0.215mg Wakame
Vitamin B3 1.6mg 3.025mg Oatmeal
Vitamin B5 0.697mg 0.317mg Wakame
Vitamin B6 0.002mg 0.29mg Oatmeal
Folate 196µg 44µg Wakame
Vitamin K 5.3µg 0.4µg Wakame
Tryptophan 0.035mg 0.04mg Oatmeal
Threonine 0.165mg 0.083mg Wakame
Isoleucine 0.087mg 0.105mg Oatmeal
Leucine 0.257mg 0.2mg Wakame
Lysine 0.112mg 0.135mg Oatmeal
Methionine 0.063mg 0.04mg Wakame
Phenylalanine 0.112mg 0.13mg Oatmeal
Valine 0.209mg 0.151mg Wakame
Histidine 0.015mg 0.057mg Oatmeal
Trans Fat 0g 0.003g Wakame
Saturated Fat 0.13g 0.226g Wakame
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.391g Oatmeal
Polyunsaturated fat 0.218g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
27%
Oatmeal
Minerals Daily Need Coverage Score
65%
Wakame
45%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 79)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 823mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.