Wakame vs. Pastry — In-Depth Nutrition Comparison
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What are the main differences between wakame and pastry?
- Wakame is richer in manganese, folate, magnesium, copper, and calcium, while pastry is higher in selenium, vitamin B1, and vitamin B3.
- Pastry's daily need coverage for saturated fat is 48% higher.
- Pastry has 15 times less calcium than wakame. Wakame has 150mg of calcium, while pastry has 10mg.
- Pastry is lower in sodium.
We used Seaweed, wakame, raw and Puff pastry, frozen, ready-to-bake types in this comparison.
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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 | +568.8% |
| Contains more CalciumCalcium | +1400% |
| Contains more CopperCopper | +149.1% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains more ManganeseManganese | +186.9% |
| Contains more PotassiumPotassium | +22% |
| Contains more IronIron | +17.4% |
| Contains more ZincZinc | +39.5% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +3357.1% |
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 | +85.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +151.3% |
| Contains more CholineCholine | +117.2% |
| Contains more Vitamin B1Vitamin B1 | +563.3% |
| Contains more Vitamin B2Vitamin B2 | +23% |
| Contains more Vitamin B3Vitamin B3 | +160.5% |
| Contains more Vitamin B6Vitamin B6 | +950% |
| Contains more Vitamin KVitamin K | +203.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 0.64g | 38.1g | 58% |
| Monounsaturated fat | 0.058g | 21.597g | 54% |
| Saturated fat | 0.13g | 9.643g | 43% |
| Selenium | 0.7µg | 24.2µg | 43% |
| Manganese | 1.4mg | 0.488mg | 40% |
| Polyunsaturated fat | 0.218g | 4.894g | 31% |
| Folate | 196µg | 78µg | 30% |
| Vitamin B1 | 0.06mg | 0.398mg | 28% |
| Sodium | 872mg | 249mg | 27% |
| Calories | 45kcal | 551kcal | 25% |
| Magnesium | 107mg | 16mg | 22% |
| Copper | 0.284mg | 0.114mg | 19% |
| Vitamin B3 | 1.6mg | 4.168mg | 16% |
| Calcium | 150mg | 10mg | 14% |
| Vitamin B5 | 0.697mg | 0mg | 14% |
| Carbs | 9.14g | 45.1g | 12% |
| Vitamin K | 5.3µg | 16.1µg | 9% |
| Protein | 3.03g | 7.3g | 9% |
| Iron | 2.18mg | 2.56mg | 5% |
| Vitamin B2 | 0.23mg | 0.283mg | 4% |
| Fiber | 0.5g | 1.5g | 4% |
| Vitamin E | 1mg | 0.54mg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Phosphorus | 80mg | 60mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Vitamin B6 | 0.002mg | 0.021mg | 1% |
| Choline | 13.9mg | 6.4mg | 1% |
| Zinc | 0.38mg | 0.53mg | 1% |
| Net carbs | 8.64g | 43.6g | N/A |
| Potassium | 50mg | 61mg | 0% |
| Sugar | 0.65g | 0.74g | N/A |
| Tryptophan | 0.035mg | 0.085mg | 0% |
| Threonine | 0.165mg | 0.196mg | 0% |
| Isoleucine | 0.087mg | 0.272mg | 0% |
| Leucine | 0.257mg | 0.508mg | 0% |
| Lysine | 0.112mg | 0.142mg | 0% |
| Methionine | 0.063mg | 0.129mg | 0% |
| Phenylalanine | 0.112mg | 0.362mg | 0% |
| Valine | 0.209mg | 0.308mg | 0% |
| Histidine | 0.015mg | 0.156mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +841.1% |
| Contains more OtherOther | +620% |
| Contains more ProteinProtein | +140.9% |
| Contains more FatsFats | +5853.1% |
| Contains more CarbsCarbs | +393.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +37136.2% |
| Contains more Poly. FatPolyunsaturated fat | +2145% |
