Wakame vs. Ostrich — In-Depth Nutrition Comparison
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A recap on differences between wakame and ostrich
- Wakame is higher in manganese and folate, yet ostrich is higher in vitamin B12, selenium, vitamin B6, zinc, vitamin B3, and phosphorus.
- Ostrich covers your daily vitamin B12 needs 260% more than wakame.
- Wakame contains 74 times more manganese than ostrich. While wakame contains 1.4mg of manganese, ostrich contains only 0.019mg.
- The amount of sodium in ostrich is lower.
Food varieties used in this article are Seaweed, wakame, raw and Ostrich, tip trimmed, cooked.
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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 MagnesiumMagnesium | +328% |
| Contains more CalciumCalcium | +2400% |
| Contains more CopperCopper | +86.8% |
| Contains more ManganeseManganese | +7268.4% |
| Contains more PotassiumPotassium | +624% |
| Contains more IronIron | +28% |
| Contains more ZincZinc | +1176.3% |
| Contains more PhosphorusPhosphorus | +213.8% |
| Contains less SodiumSodium | -90.8% |
| Contains more SeleniumSelenium | +5257.1% |
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 | +334.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1206.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +286.7% |
| Contains more Vitamin B2Vitamin B2 | +27% |
| Contains more Vitamin B3Vitamin B3 | +346.4% |
| Contains more Vitamin B5Vitamin B5 | +89.1% |
| Contains more Vitamin B6Vitamin B6 | +27150% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Selenium | 0.7µg | 37.5µg | 67% |
| Manganese | 1.4mg | 0.019mg | 60% |
| Protein | 3.03g | 28.49g | 51% |
| Folate | 196µg | 15µg | 45% |
| Vitamin B6 | 0.002mg | 0.545mg | 42% |
| Zinc | 0.38mg | 4.85mg | 41% |
| Vitamin B3 | 1.6mg | 7.143mg | 35% |
| Sodium | 872mg | 80mg | 34% |
| Cholesterol | 0mg | 85mg | 28% |
| Phosphorus | 80mg | 251mg | 24% |
| Magnesium | 107mg | 25mg | 20% |
| Copper | 0.284mg | 0.152mg | 15% |
| Vitamin B1 | 0.06mg | 0.232mg | 14% |
| Calcium | 150mg | 6mg | 14% |
| Vitamin B5 | 0.697mg | 1.318mg | 12% |
| Potassium | 50mg | 362mg | 9% |
| Iron | 2.18mg | 2.79mg | 8% |
| Vitamin B2 | 0.23mg | 0.292mg | 5% |
| Calories | 45kcal | 145kcal | 5% |
| Vitamin E | 1mg | 0.23mg | 5% |
| Saturated fat | 0.13g | 1g | 4% |
| Vitamin K | 5.3µg | 4% | |
| Fats | 0.64g | 2.57g | 3% |
| Carbs | 9.14g | 0g | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Monounsaturated fat | 0.058g | 0.97g | 2% |
| Fiber | 0.5g | 0g | 2% |
| Polyunsaturated fat | 0.218g | 0.44g | 1% |
| Net carbs | 8.64g | 0g | N/A |
| Sugar | 0.65g | 0g | N/A |
| Tryptophan | 0.035mg | 0.254mg | 0% |
| Threonine | 0.165mg | 1.25mg | 0% |
| Isoleucine | 0.087mg | 1.354mg | 0% |
| Leucine | 0.257mg | 2.315mg | 0% |
| Lysine | 0.112mg | 2.516mg | 0% |
| Methionine | 0.063mg | 0.796mg | 0% |
| Phenylalanine | 0.112mg | 1.176mg | 0% |
| Valine | 0.209mg | 1.407mg | 0% |
| Histidine | 0.015mg | 0.716mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.8% |
| Contains more OtherOther | +1574.4% |
| Contains more ProteinProtein | +840.3% |
| Contains more FatsFats | +301.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87% |
| Contains more Mono. FatMonounsaturated fat | +1572.4% |
| Contains more Poly. FatPolyunsaturated fat | +101.8% |
