Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wakame vs. Pancake — In-Depth Nutrition Comparison

Compare

Important differences between wakame and pancake

  • Wakame has more manganese, folate, copper, and magnesium; however, pancake has more selenium, vitamin B1, and phosphorus.
  • Wakame's daily need coverage for manganese is 52% more.
  • Wakame has 7 times more magnesium than pancake. Wakame has 107mg of magnesium, while pancake has 16mg.
  • Pancake is lower in sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Pancakes, plain, prepared from recipe.

Infographic

Wakame vs Pancake 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
4
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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +568.8%
Contains more IronIron +21.1%
Contains more CopperCopper +479.6%
Contains more ManganeseManganese +600%
Contains more CalciumCalcium +46%
Contains more PotassiumPotassium +164%
Contains more ZincZinc +47.4%
Contains more PhosphorusPhosphorus +98.8%
Contains less SodiumSodium -49.7%
Contains more SeleniumSelenium +2028.6%

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
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 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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +415.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B6Vitamin B6 +2200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.567mg

All nutrients comparison - raw data values

Nutrient Wakame Pancake DV% diff.
Manganese 1.4mg 0.2mg 52%
Folate 196µg 38µg 40%
Polyunsaturated fat 0.218g 4.447g 28%
Copper 0.284mg 0.049mg 26%
Selenium 0.7µg 14.9µg 26%
Magnesium 107mg 16mg 22%
Cholesterol 0mg 59mg 20%
Sodium 872mg 439mg 19%
Fats 0.64g 9.7g 14%
Vitamin B1 0.06mg 0.201mg 12%
Phosphorus 80mg 159mg 11%
Saturated fat 0.13g 2.122g 9%
Vitamin B12 0µg 0.22µg 9%
Calories 45kcal 227kcal 9%
Protein 3.03g 6.4g 7%
Calcium 150mg 219mg 7%
Vitamin E 1mg 7%
Vitamin B5 0.697mg 0.405mg 6%
Carbs 9.14g 28.3g 6%
Monounsaturated fat 0.058g 2.474g 6%
Iron 2.18mg 1.8mg 5%
Vitamin K 5.3µg 4%
Vitamin B2 0.23mg 0.281mg 4%
Vitamin A 18µg 54µg 4%
Vitamin B6 0.002mg 0.046mg 3%
Choline 13.9mg 3%
Vitamin C 3mg 0.3mg 3%
Zinc 0.38mg 0.56mg 2%
Fiber 0.5g 2%
Potassium 50mg 132mg 2%
Net carbs 8.64g 28.3g N/A
Sugar 0.65g N/A
Vitamin B3 1.6mg 1.567mg 0%
Tryptophan 0.035mg 0.08mg 0%
Threonine 0.165mg 0.237mg 0%
Isoleucine 0.087mg 0.297mg 0%
Leucine 0.257mg 0.513mg 0%
Lysine 0.112mg 0.321mg 0%
Methionine 0.063mg 0.147mg 0%
Phenylalanine 0.112mg 0.319mg 0%
Valine 0.209mg 0.335mg 0%
Histidine 0.015mg 0.152mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - DHA 0g 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more WaterWater +51.2%
Contains more OtherOther +166.7%
Contains more ProteinProtein +111.2%
Contains more FatsFats +1415.6%
Contains more CarbsCarbs +209.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +4165.5%
Contains more Poly. FatPolyunsaturated fat +1939.9%

People also compare

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.