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  6. Wakame vs. Purslane

Wakame vs. Purslane — In-Depth Nutrition Comparison

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What are the main differences between Wakame and Purslane?

  • Wakame is richer in Manganese, Folate, Copper, Vitamin B5, Magnesium, Vitamin B2, and Calcium, while Purslane is higher in Vitamin C, and Potassium.
  • Wakame's daily need coverage for Manganese is 48% higher.
  • Purslane has 19 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Purslane has 45mg.

We used Seaweed, wakame, raw and Purslane, raw types in this comparison.

Infographic

Wakame vs Purslane 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
7
:
3
Purslane
Purslane
Contains more Calcium +130.8%
Contains more Magnesium +57.4%
Contains more Phosphorus +81.8%
Contains more Zinc +123.5%
Contains more Copper +151.3%
Contains more Manganese +362%
Contains more Potassium +888%
Contains less Sodium -94.8%
Contains more Selenium +28.6%
Equal in Iron - 1.99
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains more Calcium +130.8%
Contains more Magnesium +57.4%
Contains more Phosphorus +81.8%
Contains more Zinc +123.5%
Contains more Copper +151.3%
Contains more Manganese +362%
Contains more Potassium +888%
Contains less Sodium -94.8%
Contains more Selenium +28.6%
Equal in Iron - 1.99

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
7
:
3
Purslane
Purslane
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +1836.1%
Contains more Folate +1533.3%
Contains more Vitamin A +266.7%
Contains more Vitamin C +600%
Contains more Vitamin B6 +3550%
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%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +1836.1%
Contains more Folate +1533.3%
Contains more Vitamin A +266.7%
Contains more Vitamin C +600%
Contains more Vitamin B6 +3550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Purslane
Purslane
Contains more Protein +49.3%
Contains more Fats +77.8%
Contains more Carbs +169.6%
Contains more Other +429.4%
Contains more Water +16.1%
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
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Protein +49.3%
Contains more Fats +77.8%
Contains more Carbs +169.6%
Contains more Other +429.4%
Contains more Water +16.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Purslane
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Wakame Purslane Opinion
Net carbs 8.64g 3.39g Wakame
Protein 3.03g 2.03g Wakame
Fats 0.64g 0.36g Wakame
Carbs 9.14g 3.39g Wakame
Calories 45kcal 20kcal Wakame
Sugar 0.65g Purslane
Fiber 0.5g Wakame
Calcium 150mg 65mg Wakame
Iron 2.18mg 1.99mg Wakame
Magnesium 107mg 68mg Wakame
Phosphorus 80mg 44mg Wakame
Potassium 50mg 494mg Purslane
Sodium 872mg 45mg Purslane
Zinc 0.38mg 0.17mg Wakame
Copper 0.284mg 0.113mg Wakame
Manganese 1.4mg 0.303mg Wakame
Selenium 0.7µg 0.9µg Purslane
Vitamin A 360IU 1320IU Purslane
Vitamin A RAE 18µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 21mg Purslane
Vitamin B1 0.06mg 0.047mg Wakame
Vitamin B2 0.23mg 0.112mg Wakame
Vitamin B3 1.6mg 0.48mg Wakame
Vitamin B5 0.697mg 0.036mg Wakame
Vitamin B6 0.002mg 0.073mg Purslane
Folate 196µg 12µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g Purslane
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Purslane
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
19%
Purslane
Minerals Daily Need Coverage Score
65%
Wakame
30%
Purslane

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Purslane
Purslane contains less Sodium (difference - 827mg)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.13g)
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 ($)

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.