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  6. Wakame vs. Orange juice

Wakame vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between Wakame and Orange juice

  • Wakame is higher in Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, Calcium, and Vitamin B5, yet Orange juice is higher in Vitamin C.
  • Wakame covers your daily Manganese needs 60% more than Orange juice.
  • Wakame contains 872 times more Sodium than Orange juice. While Wakame contains 872mg of Sodium, Orange juice contains only 1mg.

Food varieties used in this article are Seaweed, wakame, raw and Orange juice, raw.

Infographic

Wakame vs Orange juice 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
8
:
2
Orange juice
Orange juice
Contains more Calcium +1263.6%
Contains more Iron +990%
Contains more Magnesium +872.7%
Contains more Phosphorus +370.6%
Contains more Zinc +660%
Contains more Copper +545.5%
Contains more Manganese +9900%
Contains more Selenium +600%
Contains more Potassium +300%
Contains less Sodium -99.9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +1263.6%
Contains more Iron +990%
Contains more Magnesium +872.7%
Contains more Phosphorus +370.6%
Contains more Zinc +660%
Contains more Copper +545.5%
Contains more Manganese +9900%
Contains more Selenium +600%
Contains more Potassium +300%
Contains less Sodium -99.9%

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
Wakame
7
:
3
Orange juice
Orange juice
Contains more Vitamin A +80%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +266.8%
Contains more Folate +553.3%
Contains more Vitamin K +5200%
Contains more Vitamin C +1566.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +1900%
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%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +80%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +266.8%
Contains more Folate +553.3%
Contains more Vitamin K +5200%
Contains more Vitamin C +1566.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Orange juice
Orange juice
Contains more Protein +332.9%
Contains more Fats +220%
Contains more Other +1700%
Contains more Carbs +13.8%
Contains more Water +10.4%
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
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +332.9%
Contains more Fats +220%
Contains more Other +1700%
Contains more Carbs +13.8%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +61.1%
Contains more Polyunsaturated fat +445%
Contains less Saturated Fat -81.5%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +61.1%
Contains more Polyunsaturated fat +445%
Contains less Saturated Fat -81.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Orange juice Opinion
Net carbs 8.64g 10.2g Orange juice
Protein 3.03g 0.7g Wakame
Fats 0.64g 0.2g Wakame
Carbs 9.14g 10.4g Orange juice
Calories 45kcal 45kcal
Sugar 0.65g 8.4g Wakame
Fiber 0.5g 0.2g Wakame
Calcium 150mg 11mg Wakame
Iron 2.18mg 0.2mg Wakame
Magnesium 107mg 11mg Wakame
Phosphorus 80mg 17mg Wakame
Potassium 50mg 200mg Orange juice
Sodium 872mg 1mg Orange juice
Zinc 0.38mg 0.05mg Wakame
Copper 0.284mg 0.044mg Wakame
Manganese 1.4mg 0.014mg Wakame
Selenium 0.7µg 0.1µg Wakame
Vitamin A 360IU 200IU Wakame
Vitamin A RAE 18µg 10µg Wakame
Vitamin E 1mg 0.04mg Wakame
Vitamin C 3mg 50mg Orange juice
Vitamin B1 0.06mg 0.09mg Orange juice
Vitamin B2 0.23mg 0.03mg Wakame
Vitamin B3 1.6mg 0.4mg Wakame
Vitamin B5 0.697mg 0.19mg Wakame
Vitamin B6 0.002mg 0.04mg Orange juice
Folate 196µg 30µg Wakame
Vitamin K 5.3µg 0.1µg Wakame
Tryptophan 0.035mg 0.002mg Wakame
Threonine 0.165mg 0.008mg Wakame
Isoleucine 0.087mg 0.008mg Wakame
Leucine 0.257mg 0.013mg Wakame
Lysine 0.112mg 0.009mg Wakame
Methionine 0.063mg 0.003mg Wakame
Phenylalanine 0.112mg 0.009mg Wakame
Valine 0.209mg 0.011mg Wakame
Histidine 0.015mg 0.003mg Wakame
Saturated Fat 0.13g 0.024g Orange juice
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.036g Wakame
Polyunsaturated fat 0.218g 0.04g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
22%
Orange juice
Minerals Daily Need Coverage Score
65%
Wakame
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 7.75g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 871mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.106g)
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 ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.