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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
