Wakame vs. Penne — In-Depth Nutrition Comparison
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A recap on differences between wakame and penne
- Wakame is higher in magnesium, iron, vitamin A, and calcium, yet penne is higher in fiber, zinc, and phosphorus.
- Wakame covers your daily sodium needs 27% more than penne.
- The amount of sodium in penne is lower.
Food varieties used in this article are Seaweed, wakame, raw and KASHI Three Cheese Penne, frozen, unprepared.
Infographic
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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 | +256.7% |
| Contains more CalciumCalcium | +68.5% |
| Contains more IronIron | +172.5% |
| Contains more CopperCopper | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +144% |
| Contains more ZincZinc | +189.5% |
| Contains more PhosphorusPhosphorus | +47.5% |
| Contains less SodiumSodium | -71.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 61% | |
| Folate | 196µg | 49% | |
| Copper | 0.284mg | 32% | |
| Sodium | 872mg | 248mg | 27% |
| Magnesium | 107mg | 30mg | 18% |
| Vitamin B2 | 0.23mg | 18% | |
| Iron | 2.18mg | 0.8mg | 17% |
| Vitamin B5 | 0.697mg | 14% | |
| Vitamin B3 | 1.6mg | 10% | |
| Saturated fat | 0.13g | 2.3g | 10% |
| Fiber | 0.5g | 2.7g | 9% |
| Zinc | 0.38mg | 1.1mg | 7% |
| Vitamin E | 1mg | 7% | |
| Calcium | 150mg | 89mg | 6% |
| Phosphorus | 80mg | 118mg | 5% |
| Fats | 0.64g | 4g | 5% |
| Protein | 3.03g | 5.7g | 5% |
| Vitamin B1 | 0.06mg | 5% | |
| Vitamin K | 5.3µg | 4% | |
| Calories | 45kcal | 126kcal | 4% |
| Cholesterol | 0mg | 12mg | 4% |
| Choline | 13.9mg | 3% | |
| Carbs | 9.14g | 16.8g | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Monounsaturated fat | 0.058g | 1g | 2% |
| Potassium | 50mg | 122mg | 2% |
| Vitamin A | 18µg | 2% | |
| Polyunsaturated fat | 0.218g | 0.4g | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 8.64g | 14.1g | N/A |
| Sugar | 0.65g | 1.9g | N/A |
| Vitamin B6 | 0.002mg | 0% | |
| Trans fat | 0g | 0.2g | N/A |
| 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 | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +554.5% |
| Contains more ProteinProtein | +88.1% |
| Contains more FatsFats | +525% |
| Contains more CarbsCarbs | +83.8% |
~equal in
Water
~72.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Mono. FatMonounsaturated fat | +1624.1% |
| Contains more Poly. FatPolyunsaturated fat | +83.5% |
