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  6. Wakame vs. Piña colada

Wakame vs. Piña colada — In-Depth Nutrition Comparison

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What are the main differences between wakame and piña colada?

  • Wakame has more folate, manganese, iron, magnesium, copper, vitamin B2, calcium, vitamin B5, and phosphorus than piña colada.
  • Wakame's daily need coverage for folate is 46% higher.
  • Piña colada has 145 times less sodium than wakame. Wakame has 872mg of sodium, while piña colada has 6mg.

We used Seaweed, wakame, raw and Alcoholic beverage, pina colada, prepared-from-recipe types in this comparison.

Infographic

Wakame vs Piña colada 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +1237.5%
Contains more CalciumCalcium +1775%
Contains more IronIron +938.1%
Contains more CopperCopper +259.5%
Contains more ZincZinc +192.3%
Contains more PhosphorusPhosphorus +1042.9%
Contains more ManganeseManganese +165.2%
Contains more PotassiumPotassium +42%
Contains less SodiumSodium -99.3%
~equal in Selenium ~0.7µg

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B2Vitamin B2 +1252.9%
Contains more Vitamin B3Vitamin B3 +1255.9%
Contains more Vitamin B5Vitamin B5 +1042.6%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1533.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin B6Vitamin B6 +2150%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Piña colada DV% diff.
Folate 196µg 12µg 46%
Manganese 1.4mg 0.528mg 38%
Sodium 872mg 6mg 38%
Iron 2.18mg 0.21mg 25%
Magnesium 107mg 8mg 24%
Copper 0.284mg 0.079mg 23%
Vitamin B2 0.23mg 0.017mg 16%
Calcium 150mg 8mg 14%
Vitamin B5 0.697mg 0.061mg 13%
Phosphorus 80mg 7mg 10%
Vitamin B3 1.6mg 0.118mg 9%
Saturated fat 0.13g 1.636g 7%
Vitamin E 1mg 0.02mg 7%
Calories 45kcal 174kcal 6%
Carbs 9.14g 22.66g 5%
Protein 3.03g 0.42g 5%
Vitamin K 5.3µg 0.1µg 4%
Choline 13.9mg 3%
Vitamin B6 0.002mg 0.045mg 3%
Vitamin B1 0.06mg 0.029mg 3%
Vitamin A 18µg 0µg 2%
Zinc 0.38mg 0.13mg 2%
Vitamin C 3mg 4.9mg 2%
Fats 0.64g 1.88g 2%
Polyunsaturated fat 0.218g 0.033g 1%
Fiber 0.5g 0.3g 1%
Potassium 50mg 71mg 1%
Net carbs 8.64g 22.36g N/A
Sugar 0.65g 22.33g N/A
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.058g 0.082g 0%
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 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +621.4%
Contains more WaterWater +23.1%
Contains more FatsFats +193.8%
Contains more CarbsCarbs +147.9%
Contains more OtherOther +39.6%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Poly. FatPolyunsaturated fat +560.6%
Contains more Mono. FatMonounsaturated fat +41.4%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.