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  6. Wakame vs. Passion fruit

Wakame vs. Passion fruit — In-Depth Nutrition Comparison

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Significant differences between wakame and passion fruit

  • Wakame has more folate, copper, magnesium, calcium, and vitamin B2; however, passion fruit is richer in fiber, vitamin C, vitamin A, and potassium.
  • Wakame covers your daily folate needs 46% more than passion fruit.
  • Passion fruit has 31 times less sodium than wakame. Wakame has 872mg of sodium, while passion fruit has 28mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Wakame vs Passion fruit 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
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +269%
Contains more CalciumCalcium +1150%
Contains more IronIron +36.3%
Contains more CopperCopper +230.2%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +596%
Contains less SodiumSodium -96.8%

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
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +76.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +657.1%
Contains more FolateFolate +1300%
Contains more CholineCholine +82.9%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +255.6%
Contains more Vitamin B6Vitamin B6 +4900%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Passion fruit DV% diff.
Manganese 1.4mg 61%
Folate 196µg 14µg 46%
Fiber 0.5g 10.4g 40%
Sodium 872mg 28mg 37%
Vitamin C 3mg 30mg 30%
Copper 0.284mg 0.086mg 22%
Magnesium 107mg 29mg 19%
Vitamin B5 0.697mg 14%
Calcium 150mg 12mg 14%
Potassium 50mg 348mg 9%
Vitamin B2 0.23mg 0.13mg 8%
Vitamin B6 0.002mg 0.1mg 8%
Vitamin E 1mg 0.02mg 7%
Iron 2.18mg 1.6mg 7%
Carbs 9.14g 23.38g 5%
Vitamin A 18µg 64µg 5%
Vitamin B1 0.06mg 0mg 5%
Vitamin K 5.3µg 0.7µg 4%
Calories 45kcal 97kcal 3%
Zinc 0.38mg 0.1mg 3%
Protein 3.03g 2.2g 2%
Phosphorus 80mg 68mg 2%
Polyunsaturated fat 0.218g 0.411g 1%
Vitamin B3 1.6mg 1.5mg 1%
Choline 13.9mg 7.6mg 1%
Fats 0.64g 0.7g 0%
Net carbs 8.64g 12.98g N/A
Sugar 0.65g 11.2g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.13g 0.059g 0%
Monounsaturated fat 0.058g 0.086g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +37.7%
Contains more OtherOther +811.4%
Contains more CarbsCarbs +155.8%
~equal in Fats ~0.7g
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
0
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -54.6%
Contains more Mono. FatMonounsaturated fat +48.3%
Contains more Poly. FatPolyunsaturated fat +88.5%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.