Wakame vs. Provolone — In-Depth Nutrition Comparison
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The main differences between wakame and provolone
- Wakame is richer in manganese, folate, and copper, yet provolone is richer in vitamin B12, calcium, phosphorus, zinc, and selenium.
- Daily need coverage for saturated fat for provolone is 85% higher.
- Wakame contains 140 times more manganese than provolone. Wakame contains 1.4mg of manganese, while provolone contains 0.01mg.
- Wakame contains less saturated fat.
Food types used in this article are Seaweed, wakame, raw and Cheese, provolone.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +282.1% |
| Contains more IronIron | +319.2% |
| Contains more CopperCopper | +992.3% |
| Contains more ManganeseManganese | +13900% |
| Contains more CalciumCalcium | +404% |
| Contains more PotassiumPotassium | +176% |
| Contains more ZincZinc | +750% |
| Contains more PhosphorusPhosphorus | +520% |
| Contains more SeleniumSelenium | +1971.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +334.8% |
| Contains more Vitamin B1Vitamin B1 | +215.8% |
| Contains more Vitamin B3Vitamin B3 | +925.6% |
| Contains more Vitamin B5Vitamin B5 | +46.4% |
| Contains more Vitamin KVitamin K | +140.9% |
| Contains more FolateFolate | +1860% |
| Contains more Vitamin AVitamin A | +1211.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +39.6% |
| Contains more Vitamin B6Vitamin B6 | +3550% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +10.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +327.1% |
| Contains more WaterWater | +95.3% |
| Contains more OtherOther | +52.9% |
| Contains more ProteinProtein | +744.2% |
| Contains more FatsFats | +4059.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +12646.6% |
| Contains more Poly. FatPolyunsaturated fat | +252.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.13g | 17.078g | 77% |
| Vitamin B12 | 0µg | 1.46µg | 61% |
| Calcium | 150mg | 756mg | 61% |
| Manganese | 1.4mg | 0.01mg | 60% |
| Phosphorus | 80mg | 496mg | 59% |
| Folate | 196µg | 10µg | 47% |
| Protein | 3.03g | 25.58g | 45% |
| Fats | 0.64g | 26.62g | 40% |
| Copper | 0.284mg | 0.026mg | 29% |
| Zinc | 0.38mg | 3.23mg | 26% |
| Selenium | 0.7µg | 14.5µg | 25% |
| Vitamin A | 18µg | 236µg | 24% |
| Cholesterol | 0mg | 69mg | 23% |
| Iron | 2.18mg | 0.52mg | 21% |
| Magnesium | 107mg | 28mg | 19% |
| Monounsaturated fat | 0.058g | 7.393g | 18% |
| Calories | 45kcal | 351kcal | 15% |
| Vitamin B3 | 1.6mg | 0.156mg | 9% |
| Vitamin B2 | 0.23mg | 0.321mg | 7% |
| Vitamin E | 1mg | 0.23mg | 5% |
| Vitamin B6 | 0.002mg | 0.073mg | 5% |
| Polyunsaturated fat | 0.218g | 0.769g | 4% |
| Vitamin B5 | 0.697mg | 0.476mg | 4% |
| Vitamin K | 5.3µg | 2.2µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin B1 | 0.06mg | 0.019mg | 3% |
| Potassium | 50mg | 138mg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Carbs | 9.14g | 2.14g | 2% |
| Fiber | 0.5g | 0g | 2% |
| Net carbs | 8.64g | 2.14g | N/A |
| Sugar | 0.65g | 0.56g | N/A |
| Sodium | 872mg | 876mg | 0% |
| Choline | 13.9mg | 15.4mg | 0% |
| Tryptophan | 0.035mg | 0.345mg | 0% |
| Threonine | 0.165mg | 0.982mg | 0% |
| Isoleucine | 0.087mg | 1.091mg | 0% |
| Leucine | 0.257mg | 2.297mg | 0% |
| Lysine | 0.112mg | 2.646mg | 0% |
| Methionine | 0.063mg | 0.686mg | 0% |
| Phenylalanine | 0.112mg | 1.287mg | 0% |
| Valine | 0.209mg | 1.64mg | 0% |
| Histidine | 0.015mg | 1.115mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
32%
Minerals Daily Need Coverage Score
65%
78%
Comparison summary
Which food is lower in Cholesterol?
Wakame is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Wakame contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 16.948g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 27)
Which food is cheaper?
Wakame is cheaper (difference - $2.5)
Which food is lower in Sugar?
Provolone is lower in Sugar (difference - 0.09g)
Which food is richer in minerals?
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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?
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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.