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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 B6, Vitamin B2, Vitamin A, Iron, Fiber, Potassium, Vitamin B3, and Vitamin B5.
  • Poblano's daily need coverage for Vitamin B6 is 272% 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
1
:
Contains more Calcium +145.9%
Contains more Iron +401.4%
Contains more Potassium +4722%
Contains more Copper +78.9%
Contains more Zinc +273.7%
Contains more Phosphorus +151.3%
Contains less Sodium -95.1%
Equal in Magnesium - 113
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 410% 19% 213% 81% 170% 39% 87% 6%
Contains more Calcium +145.9%
Contains more Iron +401.4%
Contains more Potassium +4722%
Contains more Copper +78.9%
Contains more Zinc +273.7%
Contains more Phosphorus +151.3%
Contains less Sodium -95.1%
Equal in Magnesium - 113

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
:
Contains more Vitamin C +50%
Contains more Folate +184.1%
Contains more Vitamin A +5577.2%
Contains more Vitamin B1 +198.3%
Contains more Vitamin B2 +880.4%
Contains more Vitamin B3 +300.2%
Contains more Vitamin B5 +185.9%
Contains more Vitamin B6 +176650%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 1227% 0% 0% 45% 521% 121% 120% 816% 0% 0% 52%
Contains more Vitamin C +50%
Contains more Folate +184.1%
Contains more Vitamin A +5577.2%
Contains more Vitamin B1 +198.3%
Contains more Vitamin B2 +880.4%
Contains more Vitamin B3 +300.2%
Contains more Vitamin B5 +185.9%
Contains more Vitamin B6 +176650%

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
242
Poblano
Mineral Summary Score
58
Wakame
128
Poblano

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
71%
Poblano
Carbohydrates
9%
Wakame
51%
Poblano
Fats
3%
Wakame
38%
Poblano

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 Poblano
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.69g)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $7)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 829mg)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

All nutrients comparison - raw data values

Nutrient Wakame Poblano Opinion
Calories 45 281 Poblano
Protein 3.03 11.86 Poblano
Fats 0.64 8.2 Poblano
Vitamin C 3 2 Wakame
Net carbs 8.640000343322754 29.81999969482422 Poblano
Carbs 9.14 51.42 Poblano
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 10.93 Poblano
Calcium 150 61 Wakame
Potassium 50 2411 Poblano
Magnesium 107 113 Poblano
Sugar 0.65 Poblano
Fiber 0.5 21.6 Poblano
Copper 0.284 0.508 Poblano
Zinc 0.38 1.42 Poblano
Starch
Phosphorus 80 201 Poblano
Sodium 872 43 Poblano
Vitamin A 360 20438 Poblano
Vitamin E 1 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.179 Poblano
Vitamin B2 0.23 2.255 Poblano
Vitamin B3 1.6 6.403 Poblano
Vitamin B5 0.697 1.993 Poblano
Vitamin B6 0.002 3.535 Poblano
Vitamin B12 0 0
Vitamin K 5.3 Wakame
Folate 196 69 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.82 Wakame
Monounsaturated Fat 0.058 0.492 Poblano
Polyunsaturated fat 0.218 4.511 Poblano
Tryptophan 0.035 0.155 Poblano
Threonine 0.165 0.425 Poblano
Isoleucine 0.087 0.373 Poblano
Leucine 0.257 0.605 Poblano
Lysine 0.112 0.515 Poblano
Methionine 0.063 0.142 Poblano
Phenylalanine 0.112 0.361 Poblano
Valine 0.209 0.489 Poblano
Histidine 0.015 0.232 Poblano
Fructose

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. 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.