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  6. Wakame vs. Portobello

Wakame vs. Portobello — In-Depth Nutrition Comparison

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Important differences between Wakame and Portobello

  • Wakame has more Manganese, Folate, Magnesium, Iron, and Calcium, however, Portobello has more Selenium, Vitamin B3, Vitamin B2, and Copper.
  • Wakame's daily need coverage for Manganese is 58% more.
  • Wakame has 79 times more Sodium than Portobello. Wakame has 872mg of Sodium, while Portobello has 11mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Mushrooms, portabella, grilled.

Infographic

Wakame vs Portobello 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
4
:
6
Portobello
Portobello
Contains more Calcium +4900%
Contains more Iron +445%
Contains more Magnesium +723.1%
Contains more Manganese +1989.6%
Contains more Phosphorus +68.8%
Contains more Potassium +774%
Contains less Sodium -98.7%
Contains more Zinc +71.1%
Contains more Copper +37%
Contains more Selenium +3028.6%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Contains more Calcium +4900%
Contains more Iron +445%
Contains more Magnesium +723.1%
Contains more Manganese +1989.6%
Contains more Phosphorus +68.8%
Contains more Potassium +774%
Contains less Sodium -98.7%
Contains more Zinc +71.1%
Contains more Copper +37%
Contains more Selenium +3028.6%

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.
Wakame
Wakame
5
:
6
Portobello
Portobello
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +931.6%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B3 +290.9%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +6000%
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%
Portobello
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% 9% 0% 18% 93% 118% 76% 29% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +931.6%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B3 +290.9%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +6000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Portobello
Portobello
Contains more Fats +10.3%
Contains more Carbs +105.9%
Contains more Other +592.3%
Contains more Water +13.3%
Equal in Protein - 3.28
Equal in Fats - 0.58
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
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more Fats +10.3%
Contains more Carbs +105.9%
Contains more Other +592.3%
Contains more Water +13.3%
Equal in Protein - 3.28
Equal in Fats - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Portobello
Portobello
Contains more Monounsaturated Fat +544.4%
Contains less Saturated Fat -50.8%
Equal in Polyunsaturated fat - 0.232
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Contains more Monounsaturated Fat +544.4%
Contains less Saturated Fat -50.8%
Equal in Polyunsaturated fat - 0.232

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Portobello Opinion
Net carbs 8.64g 2.24g Wakame
Protein 3.03g 3.28g Portobello
Fats 0.64g 0.58g Wakame
Carbs 9.14g 4.44g Wakame
Calories 45kcal 29kcal Wakame
Starch 0.43g Portobello
Sugar 0.65g 2.26g Wakame
Fiber 0.5g 2.2g Portobello
Calcium 150mg 3mg Wakame
Iron 2.18mg 0.4mg Wakame
Magnesium 107mg 13mg Wakame
Phosphorus 80mg 135mg Portobello
Potassium 50mg 437mg Portobello
Sodium 872mg 11mg Portobello
Zinc 0.38mg 0.65mg Portobello
Copper 0.284mg 0.389mg Portobello
Manganese 1.4mg 0.067mg Wakame
Selenium 0.7µg 21.9µg Portobello
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0mg Wakame
Vitamin D 0IU 14IU Portobello
Vitamin D 0µg 0.3µg Portobello
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.072mg Portobello
Vitamin B2 0.23mg 0.403mg Portobello
Vitamin B3 1.6mg 6.255mg Portobello
Vitamin B5 0.697mg 1.262mg Portobello
Vitamin B6 0.002mg 0.122mg Portobello
Folate 196µg 19µg Wakame
Vitamin K 5.3µg 0µg Wakame
Tryptophan 0.035mg 0.045mg Portobello
Threonine 0.165mg 0.125mg Wakame
Isoleucine 0.087mg 0.09mg Portobello
Leucine 0.257mg 0.15mg Wakame
Lysine 0.112mg 0.11mg Wakame
Methionine 0.063mg 0.035mg Wakame
Phenylalanine 0.112mg 0.1mg Wakame
Valine 0.209mg 0.41mg Portobello
Histidine 0.015mg 0.065mg Portobello
Saturated Fat 0.13g 0.064g Portobello
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.009g Wakame
Polyunsaturated fat 0.218g 0.232g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

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

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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
30%
Portobello
Minerals Daily Need Coverage Score
65%
Wakame
40%
Portobello

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 861mg)
Which food is lower in Saturated Fat?
Portobello
Portobello is lower in Saturated Fat (difference - 0.066g)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.