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  6. Wakame vs. Papadum

Wakame vs. Papadum — In-Depth Nutrition Comparison

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How are Wakame and Papadum different?

  • Papadum has more Copper, Fiber, Iron, Phosphorus, Magnesium, Potassium, Zinc, Vitamin B6, and Vitamin B1 than Wakame.
  • Daily need coverage for Copper from Papadum is 79% higher.

Seaweed, wakame, raw and Papad are the varieties used in this article.

Infographic

Wakame vs Papadum 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
2
:
8
Papadum
Papadum
Contains less Sodium -50%
Contains more Iron +257.8%
Contains more Magnesium +153.3%
Contains more Phosphorus +381.3%
Contains more Potassium +1900%
Contains more Zinc +794.7%
Contains more Copper +251.4%
Contains more Manganese +11.6%
Contains more Selenium +1085.7%
Equal in Calcium - 143
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Papadum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 293% 194% 166% 89% 228% 93% 333% 204% 46%
Contains less Sodium -50%
Contains more Iron +257.8%
Contains more Magnesium +153.3%
Contains more Phosphorus +381.3%
Contains more Potassium +1900%
Contains more Zinc +794.7%
Contains more Copper +251.4%
Contains more Manganese +11.6%
Contains more Selenium +1085.7%
Equal in Calcium - 143

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
5
:
5
Papadum
Papadum
Contains more Vitamin A +620%
Contains more Vitamin E +1900%
Contains more Vitamin C +∞%
Contains more Vitamin K +1225%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +14150%
Contains more Folate +11.7%
Equal in Vitamin B3 - 1.472
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%
Papadum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 0% 70% 60% 28% 56% 66% 165% 0% 1%
Contains more Vitamin A +620%
Contains more Vitamin E +1900%
Contains more Vitamin C +∞%
Contains more Vitamin K +1225%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +14150%
Contains more Folate +11.7%
Equal in Vitamin B3 - 1.472

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
1
:
4
Papadum
Papadum
Contains more Water +2192%
Contains more Protein +743.6%
Contains more Fats +407.8%
Contains more Carbs +555%
Equal in Other - 7.83
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
Papadum
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more Water +2192%
Contains more Protein +743.6%
Contains more Fats +407.8%
Contains more Carbs +555%
Equal in Other - 7.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Papadum
Papadum
Contains less Saturated Fat -88%
Contains more Monounsaturated Fat +817.2%
Contains more Polyunsaturated fat +426.6%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Papadum
39% 19% 42%
Saturated Fat: 1.084 g
Monounsaturated Fat: 0.532 g
Polyunsaturated fat: 1.148 g
Contains less Saturated Fat -88%
Contains more Monounsaturated Fat +817.2%
Contains more Polyunsaturated fat +426.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Papadum Opinion
Net carbs 8.64g 41.27g Papadum
Protein 3.03g 25.56g Papadum
Fats 0.64g 3.25g Papadum
Carbs 9.14g 59.87g Papadum
Calories 45kcal 371kcal Papadum
Sugar 0.65g 0g Papadum
Fiber 0.5g 18.6g Papadum
Calcium 150mg 143mg Wakame
Iron 2.18mg 7.8mg Papadum
Magnesium 107mg 271mg Papadum
Phosphorus 80mg 385mg Papadum
Potassium 50mg 1000mg Papadum
Sodium 872mg 1745mg Wakame
Zinc 0.38mg 3.4mg Papadum
Copper 0.284mg 0.998mg Papadum
Manganese 1.4mg 1.562mg Papadum
Selenium 0.7µg 8.3µg Papadum
Vitamin A 360IU 50IU Wakame
Vitamin A RAE 18µg 13µg Wakame
Vitamin E 1mg 0.05mg Wakame
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.277mg Papadum
Vitamin B2 0.23mg 0.258mg Papadum
Vitamin B3 1.6mg 1.472mg Wakame
Vitamin B5 0.697mg 0.917mg Papadum
Vitamin B6 0.002mg 0.285mg Papadum
Folate 196µg 219µg Papadum
Vitamin K 5.3µg 0.4µg Wakame
Tryptophan 0.035mg 0.266mg Papadum
Threonine 0.165mg 0.886mg Papadum
Isoleucine 0.087mg 1.303mg Papadum
Leucine 0.257mg 2.115mg Papadum
Lysine 0.112mg 1.695mg Papadum
Methionine 0.063mg 0.372mg Papadum
Phenylalanine 0.112mg 1.491mg Papadum
Valine 0.209mg 1.434mg Papadum
Histidine 0.015mg 0.715mg Papadum
Cholesterol 0mg 4mg Wakame
Saturated Fat 0.13g 1.084g Wakame
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.532g Papadum
Polyunsaturated fat 0.218g 1.148g Papadum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Papadum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
37%
Papadum
Minerals Daily Need Coverage Score
65%
Wakame
168%
Papadum

Comparison summary

Which food contains less Sodium?
Wakame
Wakame contains less Sodium (difference - 873mg)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.954g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 0.65g)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.