Wakame vs. Oats — In-Depth Nutrition Comparison
Compare
What are the differences between wakame and oats?
- Wakame is higher in folate; however, oats are richer in manganese, phosphorus, vitamin B1, fiber, copper, zinc, iron, and magnesium.
- Oats' daily need coverage for manganese is 153% more.
- Oats contain 436 times less sodium than wakame. Wakame contains 872mg of sodium, while oats contain 2mg.
We used Seaweed, wakame, raw and Oats types in this article.
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.
| Contains more CalciumCalcium | +177.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +65.4% |
| Contains more PotassiumPotassium | +758% |
| Contains more IronIron | +116.5% |
| Contains more CopperCopper | +120.4% |
| Contains more ZincZinc | +944.7% |
| Contains more PhosphorusPhosphorus | +553.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +251.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +65.5% |
| Contains more Vitamin B3Vitamin B3 | +66.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1171.7% |
| Contains more Vitamin B5Vitamin B5 | +93.5% |
| Contains more Vitamin B6Vitamin B6 | +5850% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 4.916mg | 153% |
| Phosphorus | 80mg | 523mg | 63% |
| Vitamin B1 | 0.06mg | 0.763mg | 59% |
| Fiber | 0.5g | 10.6g | 40% |
| Sodium | 872mg | 2mg | 38% |
| Copper | 0.284mg | 0.626mg | 38% |
| Folate | 196µg | 56µg | 35% |
| Zinc | 0.38mg | 3.97mg | 33% |
| Iron | 2.18mg | 4.72mg | 32% |
| Protein | 3.03g | 16.89g | 28% |
| Carbs | 9.14g | 66.27g | 19% |
| Calories | 45kcal | 389kcal | 17% |
| Magnesium | 107mg | 177mg | 17% |
| Polyunsaturated fat | 0.218g | 2.535g | 15% |
| Vitamin B5 | 0.697mg | 1.349mg | 13% |
| Potassium | 50mg | 429mg | 11% |
| Fats | 0.64g | 6.9g | 10% |
| Calcium | 150mg | 54mg | 10% |
| Vitamin B6 | 0.002mg | 0.119mg | 9% |
| Vitamin B2 | 0.23mg | 0.139mg | 7% |
| Vitamin E | 1mg | 7% | |
| Saturated fat | 0.13g | 1.217g | 5% |
| Monounsaturated fat | 0.058g | 2.178g | 5% |
| Vitamin B3 | 1.6mg | 0.961mg | 4% |
| Vitamin K | 5.3µg | 4% | |
| Vitamin C | 3mg | 0mg | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin A | 18µg | 0µg | 2% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 8.64g | 55.67g | N/A |
| Sugar | 0.65g | N/A | |
| Tryptophan | 0.035mg | 0.234mg | 0% |
| Threonine | 0.165mg | 0.575mg | 0% |
| Isoleucine | 0.087mg | 0.694mg | 0% |
| Leucine | 0.257mg | 1.284mg | 0% |
| Lysine | 0.112mg | 0.701mg | 0% |
| Methionine | 0.063mg | 0.312mg | 0% |
| Phenylalanine | 0.112mg | 0.895mg | 0% |
| Valine | 0.209mg | 0.937mg | 0% |
| Histidine | 0.015mg | 0.405mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +873.1% |
| Contains more OtherOther | +318.6% |
| Contains more ProteinProtein | +457.4% |
| Contains more FatsFats | +978.1% |
| Contains more CarbsCarbs | +625.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.3% |
| Contains more Mono. FatMonounsaturated fat | +3655.2% |
| Contains more Poly. FatPolyunsaturated fat | +1062.8% |
