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  6. Wakame vs. Pita

Wakame vs. Pita — In-Depth Nutrition Comparison

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Important differences between Wakame and Pita

  • Wakame has more Folate, Manganese, Magnesium, Copper, Vitamin B2, Iron, and Calcium, however, Pita has more Vitamin B1, and Fiber.
  • Wakame's daily need coverage for Folate is 43% more.
  • Wakame has 4 times more Magnesium than Pita. Wakame has 107mg of Magnesium, while Pita has 26mg.
  • Pita is lower in Sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Bread, pita, white, unenriched.

Infographic

Wakame vs Pita 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
6
:
4
Pita
Pita
Contains more Calcium +74.4%
Contains more Iron +55.7%
Contains more Magnesium +311.5%
Contains more Copper +69%
Contains more Manganese +191.1%
Contains more Phosphorus +21.3%
Contains more Potassium +140%
Contains less Sodium -38.5%
Contains more Zinc +121.1%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Contains more Calcium +74.4%
Contains more Iron +55.7%
Contains more Magnesium +311.5%
Contains more Copper +69%
Contains more Manganese +191.1%
Contains more Phosphorus +21.3%
Contains more Potassium +140%
Contains less Sodium -38.5%
Contains more Zinc +121.1%

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.
Wakame
Wakame
8
:
3
Pita
Pita
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +137.1%
Contains more Vitamin B5 +75.6%
Contains more Folate +716.7%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B6 +1600%
Wakame
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%
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +137.1%
Contains more Vitamin B5 +75.6%
Contains more Folate +716.7%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B6 +1600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Pita
Pita
Contains more Water +149.2%
Contains more Other +278.9%
Contains more Protein +200.3%
Contains more Fats +87.5%
Contains more Carbs +509.4%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Water +149.2%
Contains more Other +278.9%
Contains more Protein +200.3%
Contains more Fats +87.5%
Contains more Carbs +509.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Pita
Pita
Contains less Saturated Fat -21.7%
Contains more Monounsaturated Fat +81%
Contains more Polyunsaturated fat +145.4%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains less Saturated Fat -21.7%
Contains more Monounsaturated Fat +81%
Contains more Polyunsaturated fat +145.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Pita
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Pita Opinion
Net carbs 8.64g 53.5g Pita
Protein 3.03g 9.1g Pita
Fats 0.64g 1.2g Pita
Carbs 9.14g 55.7g Pita
Calories 45kcal 275kcal Pita
Sugar 0.65g Pita
Fiber 0.5g 2.2g Pita
Calcium 150mg 86mg Wakame
Iron 2.18mg 1.4mg Wakame
Magnesium 107mg 26mg Wakame
Phosphorus 80mg 97mg Pita
Potassium 50mg 120mg Pita
Sodium 872mg 536mg Pita
Zinc 0.38mg 0.84mg Pita
Copper 0.284mg 0.168mg Wakame
Manganese 1.4mg 0.481mg Wakame
Selenium 0.7µg Wakame
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.267mg Pita
Vitamin B2 0.23mg 0.097mg Wakame
Vitamin B3 1.6mg 2.142mg Pita
Vitamin B5 0.697mg 0.397mg Wakame
Vitamin B6 0.002mg 0.034mg Pita
Folate 196µg 24µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg 0.105mg Pita
Threonine 0.165mg 0.257mg Pita
Isoleucine 0.087mg 0.349mg Pita
Leucine 0.257mg 0.634mg Pita
Lysine 0.112mg 0.219mg Pita
Methionine 0.063mg 0.16mg Pita
Phenylalanine 0.112mg 0.446mg Pita
Valine 0.209mg 0.394mg Pita
Histidine 0.015mg 0.195mg Pita
Saturated Fat 0.13g 0.166g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.105g Pita
Polyunsaturated fat 0.218g 0.535g Pita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Pita
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Wakame
15%
Pita
Minerals Daily Need Coverage Score
65%
Wakame
36%
Pita

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 68)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 336mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.