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  6. Wakame vs. Pacific saury raw

Wakame vs. Pacific saury raw — In-Depth Nutrition Comparison

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Differences between wakame and pacific saury raw

  • Wakame has more manganese, folate, copper, iron, and magnesium, while pacific saury raw has more vitamin B12, selenium, phosphorus, and vitamin D.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw contains 22 times less sodium than wakame. Wakame contains 872mg of sodium, while pacific saury raw contains 39mg.

The food types used in this comparison are Seaweed, wakame, raw and Fish, pike, northern, raw.

Infographic

Wakame vs Pacific saury raw 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +245.2%
Contains more CalciumCalcium +163.2%
Contains more IronIron +296.4%
Contains more CopperCopper +456.9%
Contains more ManganeseManganese +483.3%
Contains more PotassiumPotassium +418%
Contains more ZincZinc +76.3%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +1700%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +265.1%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1206.7%
Contains more Vitamin CVitamin C +26.7%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B6Vitamin B6 +5750%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +367.6%
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Wakame Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Manganese 1.4mg 0.24mg 50%
Folate 196µg 15µg 45%
Sodium 872mg 39mg 36%
Protein 3.03g 19.26g 32%
Copper 0.284mg 0.051mg 26%
Selenium 0.7µg 12.6µg 22%
Iron 2.18mg 0.55mg 20%
Phosphorus 80mg 220mg 20%
Magnesium 107mg 31mg 18%
Vitamin B2 0.23mg 0.063mg 13%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Calcium 150mg 57mg 9%
Choline 13.9mg 65mg 9%
Vitamin B6 0.002mg 0.117mg 9%
Potassium 50mg 259mg 6%
Vitamin E 1mg 0.2mg 5%
Vitamin B3 1.6mg 2.3mg 4%
Vitamin K 5.3µg 0.1µg 4%
Zinc 0.38mg 0.67mg 3%
Carbs 9.14g 0g 3%
Fiber 0.5g 0g 2%
Calories 45kcal 88kcal 2%
Vitamin B5 0.697mg 0.75mg 1%
Vitamin C 3mg 3.8mg 1%
Fats 0.64g 0.69g 0%
Net carbs 8.64g 0g N/A
Sugar 0.65g 0g N/A
Vitamin A 18µg 21µg 0%
Vitamin B1 0.06mg 0.058mg 0%
Saturated fat 0.13g 0.118g 0%
Monounsaturated fat 0.058g 0.157g 0%
Polyunsaturated fat 0.218g 0.202g 0%
Tryptophan 0.035mg 0.216mg 0%
Threonine 0.165mg 0.844mg 0%
Isoleucine 0.087mg 0.887mg 0%
Leucine 0.257mg 1.565mg 0%
Lysine 0.112mg 1.768mg 0%
Methionine 0.063mg 0.57mg 0%
Phenylalanine 0.112mg 0.752mg 0%
Valine 0.209mg 0.992mg 0%
Histidine 0.015mg 0.567mg 0%
Omega-3 - EPA 0.186g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +537.2%
Contains more ProteinProtein +535.6%
~equal in Fats ~0.69g
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +170.7%
~equal in Saturated fat ~0.118g
~equal in Polyunsaturated fat ~0.202g

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.