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  6. Wakame vs. Poblano

Wakame vs. Poblano — In-Depth Nutrition Comparison

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What are the differences between wakame and poblano?

  • Wakame is higher in folate; however, poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, vitamin B3, and vitamin B5.
  • Poblano's daily need coverage for vitamin A is 402% more.
  • Poblano contains 20 times less sodium than wakame. Wakame contains 872mg of sodium, while poblano contains 43mg.

We used Seaweed, wakame, raw and Peppers, ancho, dried types in this article.

Infographic

Wakame vs Poblano 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
1
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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more CalciumCalcium +145.9%
Contains more PotassiumPotassium +4722%
Contains more IronIron +401.4%
Contains more CopperCopper +78.9%
Contains more ZincZinc +273.7%
Contains more PhosphorusPhosphorus +151.3%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +314.3%
~equal in Magnesium ~113mg
~equal in Manganese ~1.279mg

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
4
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%
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 6.7% 0% 341% 0% 45% 520% 120% 120% 816% 0% 0% 52%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +184.1%
Contains more Vitamin AVitamin A +5577.8%
Contains more Vitamin B1Vitamin B1 +198.3%
Contains more Vitamin B2Vitamin B2 +880.4%
Contains more Vitamin B3Vitamin B3 +300.2%
Contains more Vitamin B5Vitamin B5 +185.9%
Contains more Vitamin B6Vitamin B6 +176650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Poblano DV% diff.
Vitamin B6 0.002mg 3.535mg 272%
Vitamin B2 0.23mg 2.255mg 156%
Vitamin A 18µg 1022µg 112%
Iron 2.18mg 10.93mg 109%
Fiber 0.5g 21.6g 84%
Potassium 50mg 2411mg 69%
Sodium 872mg 43mg 36%
Folate 196µg 69µg 32%
Vitamin B3 1.6mg 6.403mg 30%
Polyunsaturated fat 0.218g 4.511g 29%
Vitamin B5 0.697mg 1.993mg 26%
Copper 0.284mg 0.508mg 25%
Protein 3.03g 11.86g 18%
Phosphorus 80mg 201mg 17%
Carbs 9.14g 51.42g 14%
Calories 45kcal 281kcal 12%
Fats 0.64g 8.2g 12%
Vitamin B1 0.06mg 0.179mg 10%
Calcium 150mg 61mg 9%
Zinc 0.38mg 1.42mg 9%
Vitamin E 1mg 7%
Manganese 1.4mg 1.279mg 5%
Selenium 0.7µg 2.9µg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Saturated fat 0.13g 0.82g 3%
Vitamin C 3mg 2mg 1%
Magnesium 107mg 113mg 1%
Monounsaturated fat 0.058g 0.492g 1%
Protein per 100 calories 6.7g 4.2g N/A
Calories per 10 g protein 149kcal 237kcal N/A
Weight per 100 calories 222g 36g N/A
Unsaturated / Saturated Fat ratio 2.1 6.1 N/A
Net carbs 8.64g 29.82g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.155mg 0%
Threonine 0.165mg 0.425mg 0%
Isoleucine 0.087mg 0.373mg 0%
Leucine 0.257mg 0.605mg 0%
Lysine 0.112mg 0.515mg 0%
Methionine 0.063mg 0.142mg 0%
Phenylalanine 0.112mg 0.361mg 0%
Valine 0.209mg 0.489mg 0%
Histidine 0.015mg 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +253.5%
Contains more OtherOther +22.2%
Contains more ProteinProtein +291.4%
Contains more FatsFats +1181.3%
Contains more CarbsCarbs +462.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +748.3%
Contains more Poly. FatPolyunsaturated fat +1969.3%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.