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Wakame vs. Peas — In-Depth Nutrition Comparison

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The main differences between wakame and peas

  • Wakame is richer in manganese, folate, and magnesium, yet peas are richer in vitamin B5, fiber, vitamin K, vitamin B1, vitamin B6, and vitamin C.
  • Daily need coverage for vitamin B5 for peas is 3046% higher.
  • Wakame contains 291 times more sodium than peas. Wakame contains 872mg of sodium, while peas contain 3mg.

Food types used in this article are Seaweed, wakame, raw and Peas, green, cooked, boiled, drained, without salt.

Infographic

Wakame vs Peas 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%
Peas
Peas
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more MagnesiumMagnesium +174.4%
Contains more CalciumCalcium +455.6%
Contains more IronIron +41.6%
Contains more CopperCopper +64.2%
Contains more ManganeseManganese +166.7%
Contains more PotassiumPotassium +442%
Contains more ZincZinc +213.2%
Contains more PhosphorusPhosphorus +46.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +171.4%

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Peas
Peas
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 47% 0% 13% 2.8% 65% 34% 38% 9180% 50% 0% 65% 47%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more FolateFolate +211.1%
Contains more Vitamin CVitamin C +373.3%
Contains more Vitamin AVitamin A +122.2%
Contains more Vitamin B1Vitamin B1 +331.7%
Contains more Vitamin B3Vitamin B3 +26.3%
Contains more Vitamin B5Vitamin B5 +21851.2%
Contains more Vitamin B6Vitamin B6 +10700%
Contains more Vitamin KVitamin K +388.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Peas DV% diff.
Vitamin B5 0.697mg 153mg 3046%
Sodium 872mg 3mg 38%
Manganese 1.4mg 0.525mg 38%
Folate 196µg 63µg 33%
Fiber 0.5g 5.5g 20%
Vitamin B1 0.06mg 0.259mg 17%
Vitamin K 5.3µg 25.9µg 17%
Magnesium 107mg 39mg 16%
Vitamin B6 0.002mg 0.216mg 16%
Vitamin C 3mg 14.2mg 12%
Calcium 150mg 27mg 12%
Copper 0.284mg 0.173mg 12%
Iron 2.18mg 1.54mg 8%
Potassium 50mg 271mg 7%
Zinc 0.38mg 1.19mg 7%
Vitamin E 1mg 0.14mg 6%
Vitamin B2 0.23mg 0.149mg 6%
Protein 3.03g 5.36g 5%
Phosphorus 80mg 117mg 5%
Vitamin B3 1.6mg 2.021mg 3%
Choline 13.9mg 29.7mg 3%
Calories 45kcal 84kcal 2%
Carbs 9.14g 15.63g 2%
Vitamin A 18µg 40µg 2%
Selenium 0.7µg 1.9µg 2%
Fats 0.64g 0.22g 1%
Polyunsaturated fat 0.218g 0.102g 1%
Fructose 0.41g 1%
Protein per 100 calories 6.7g 6.4g N/A
Calories per 10 g protein 149kcal 157kcal N/A
Weight per 100 calories 222g 119g N/A
Net carbs 8.64g 10.13g N/A
Sugar 0.65g 5.93g N/A
Saturated fat 0.13g 0.039g 0%
Monounsaturated fat 0.058g 0.019g 0%
Tryptophan 0.035mg 0.037mg 0%
Threonine 0.165mg 0.201mg 0%
Isoleucine 0.087mg 0.193mg 0%
Leucine 0.257mg 0.32mg 0%
Lysine 0.112mg 0.314mg 0%
Methionine 0.063mg 0.081mg 0%
Phenylalanine 0.112mg 0.198mg 0%
Valine 0.209mg 0.232mg 0%
Histidine 0.015mg 0.105mg 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
Peas
Peas
2
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more FatsFats +190.9%
Contains more OtherOther +682.6%
Contains more ProteinProtein +76.9%
Contains more CarbsCarbs +71%
~equal in Water ~77.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Peas
Peas
1
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +205.3%
Contains more Poly. FatPolyunsaturated fat +113.7%
Contains less Sat. FatSaturated fat -70%

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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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.