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Wakame vs Pea - In-Depth Nutrition Comparison

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Summary of differences between Wakame and Pea

  • Wakame has more Manganese, Folate, Magnesium, and Calcium, however Pea is higher in Vitamin C, Fiber, Vitamin B1, Vitamin K, and Vitamin B6.
  • Wakame covers your daily need of Manganese 43% more than Pea.
  • Wakame has 174 times more Sodium than Pea. While Wakame has 872mg of Sodium, Pea has only 5mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Peas, green, raw.

Infographic

Wakame vs Pea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
4
:
4
Pea
Contains more Calcium +500%
Contains more Iron +48.3%
Contains more Magnesium +224.2%
Contains more Copper +61.4%
Contains more Phosphorus +35%
Contains more Potassium +388%
Contains less Sodium -99.4%
Contains more Zinc +226.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Contains more Calcium +500%
Contains more Iron +48.3%
Contains more Magnesium +224.2%
Contains more Copper +61.4%
Contains more Phosphorus +35%
Contains more Potassium +388%
Contains less Sodium -99.4%
Contains more Zinc +226.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
4
:
6
Pea
Contains more Vitamin E +669.2%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B5 +570.2%
Contains more Folate +201.5%
Contains more Vitamin A +112.5%
Contains more Vitamin C +1233.3%
Contains more Vitamin B1 +343.3%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B6 +8350%
Contains more Vitamin K +367.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin E +669.2%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B5 +570.2%
Contains more Folate +201.5%
Contains more Vitamin A +112.5%
Contains more Vitamin C +1233.3%
Contains more Vitamin B1 +343.3%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B6 +8350%
Contains more Vitamin K +367.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Pea
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Pea Opinion
Net carbs 8.64g 8.75g Pea
Protein 3.03g 5.42g Pea
Fats 0.64g 0.4g Wakame
Carbs 9.14g 14.45g Pea
Calories 45kcal 81kcal Pea
Starch g g
Fructose g 0.39g Pea
Sugar 0.65g 5.67g Wakame
Fiber 0.5g 5.7g Pea
Calcium 150mg 25mg Wakame
Iron 2.18mg 1.47mg Wakame
Magnesium 107mg 33mg Wakame
Phosphorus 80mg 108mg Pea
Potassium 50mg 244mg Pea
Sodium 872mg 5mg Pea
Zinc 0.38mg 1.24mg Pea
Copper 0.284mg 0.176mg Wakame
Vitamin A 360IU 765IU Pea
Vitamin E 1mg 0.13mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 40mg Pea
Vitamin B1 0.06mg 0.266mg Pea
Vitamin B2 0.23mg 0.132mg Wakame
Vitamin B3 1.6mg 2.09mg Pea
Vitamin B5 0.697mg 0.104mg Wakame
Vitamin B6 0.002mg 0.169mg Pea
Folate 196µg 65µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 24.8µg Pea
Tryptophan 0.035mg 0.037mg Pea
Threonine 0.165mg 0.203mg Pea
Isoleucine 0.087mg 0.195mg Pea
Leucine 0.257mg 0.323mg Pea
Lysine 0.112mg 0.317mg Pea
Methionine 0.063mg 0.082mg Pea
Phenylalanine 0.112mg 0.2mg Pea
Valine 0.209mg 0.235mg Pea
Histidine 0.015mg 0.107mg Pea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.071g Pea
Monounsaturated Fat 0.058g 0.035g Wakame
Polyunsaturated fat 0.218g 0.187g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
39
Pea
Mineral Summary Score
58
Wakame
31
Pea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
33%
Pea
Carbohydrates
9%
Wakame
14%
Pea
Fats
3%
Wakame
2%
Pea

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 5.02g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 54)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.3)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 867mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.059g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.