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Wakame vs Red cabbage - In-Depth Nutrition Comparison

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Differences between Wakame and Red cabbage

  • Wakame has more Manganese, Folate, Copper, Magnesium, Iron, and Vitamin B2, while Red cabbage has more Vitamin C, Vitamin K, and Vitamin B6.
  • Red cabbage's daily need coverage for Vitamin C is 60% higher.
  • Red cabbage contains 32 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Red cabbage contains 27mg.

The food types used in this comparison are Seaweed, wakame, raw and Cabbage, red, raw.

Infographic

Wakame vs Red cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +233.3%
Contains more Iron +172.5%
Contains more Magnesium +568.8%
Contains more Phosphorus +166.7%
Contains more Zinc +72.7%
Contains more Copper +1570.6%
Contains more Potassium +386%
Contains less Sodium -96.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 30% 12% 13% 22% 4% 6% 6%
Contains more Calcium +233.3%
Contains more Iron +172.5%
Contains more Magnesium +568.8%
Contains more Phosphorus +166.7%
Contains more Zinc +72.7%
Contains more Copper +1570.6%
Contains more Potassium +386%
Contains less Sodium -96.9%

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
5
:
Contains more Vitamin E +809.1%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +282.8%
Contains more Vitamin B5 +374.1%
Contains more Folate +988.9%
Contains more Vitamin A +210%
Contains more Vitamin C +1800%
Contains more Vitamin B6 +10350%
Contains more Vitamin K +620.8%
Equal in Vitamin B1 - 0.064
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin E +809.1%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +282.8%
Contains more Vitamin B5 +374.1%
Contains more Folate +988.9%
Contains more Vitamin A +210%
Contains more Vitamin C +1800%
Contains more Vitamin B6 +10350%
Contains more Vitamin K +620.8%
Equal in Vitamin B1 - 0.064

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

All nutrients comparison - raw data values

Nutrient Wakame Red cabbage Opinion
Net carbs 8.64g 5.27g Wakame
Protein 3.03g 1.43g Wakame
Fats 0.64g 0.16g Wakame
Carbs 9.14g 7.37g Wakame
Calories 45kcal 31kcal Wakame
Starch g 0g Red cabbage
Fructose g 1.48g Red cabbage
Sugar 0.65g 3.83g Wakame
Fiber 0.5g 2.1g Red cabbage
Calcium 150mg 45mg Wakame
Iron 2.18mg 0.8mg Wakame
Magnesium 107mg 16mg Wakame
Phosphorus 80mg 30mg Wakame
Potassium 50mg 243mg Red cabbage
Sodium 872mg 27mg Red cabbage
Zinc 0.38mg 0.22mg Wakame
Copper 0.284mg 0.017mg Wakame
Vitamin A 360IU 1116IU Red cabbage
Vitamin E 1mg 0.11mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 57mg Red cabbage
Vitamin B1 0.06mg 0.064mg Red cabbage
Vitamin B2 0.23mg 0.069mg Wakame
Vitamin B3 1.6mg 0.418mg Wakame
Vitamin B5 0.697mg 0.147mg Wakame
Vitamin B6 0.002mg 0.209mg Red cabbage
Folate 196µg 18µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 38.2µg Red cabbage
Tryptophan 0.035mg 0.012mg Wakame
Threonine 0.165mg 0.039mg Wakame
Isoleucine 0.087mg 0.034mg Wakame
Leucine 0.257mg 0.046mg Wakame
Lysine 0.112mg 0.049mg Wakame
Methionine 0.063mg 0.014mg Wakame
Phenylalanine 0.112mg 0.036mg Wakame
Valine 0.209mg 0.048mg Wakame
Histidine 0.015mg 0.024mg Red cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.021g Red cabbage
Monounsaturated Fat 0.058g 0.012g Wakame
Polyunsaturated fat 0.218g 0.08g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Red cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
39
Red cabbage
Mineral Summary Score
58
Wakame
13
Red cabbage

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
9%
Red cabbage
Carbohydrates
9%
Wakame
7%
Red cabbage
Fats
3%
Wakame
1%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.18g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.3)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 845mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.109g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.