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  6. Wakame vs. Red leaf lettuce

Wakame vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the main differences between wakame and red leaf lettuce?

  • Wakame is richer in manganese, folate, copper, magnesium, iron, vitamin B2, and calcium, while red leaf lettuce is higher in vitamin A and vitamin K.
  • Red leaf lettuce's daily need coverage for vitamin A is 143% higher.
  • Red leaf lettuce has 35 times less sodium than wakame. Wakame has 872mg of sodium, while red leaf lettuce has 25mg.

We used Seaweed, wakame, raw and Lettuce, red leaf, raw types in this comparison.

Infographic

Wakame vs Red leaf lettuce 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +354.5%
Contains more IronIron +81.7%
Contains more CopperCopper +914.3%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +589.7%
Contains more PotassiumPotassium +274%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +114.3%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +198.7%
Contains more Vitamin B3Vitamin B3 +398.4%
Contains more Vitamin B5Vitamin B5 +384%
Contains more FolateFolate +444.4%
Contains more CholineCholine +17.8%
Contains more Vitamin CVitamin C +23.3%
Contains more Vitamin AVitamin A +1983.3%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin KVitamin K +2547.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Red leaf lettuce DV% diff.
Vitamin K 5.3µg 140.3µg 113%
Manganese 1.4mg 0.203mg 52%
Vitamin A 18µg 375µg 40%
Folate 196µg 36µg 40%
Sodium 872mg 25mg 37%
Copper 0.284mg 0.028mg 28%
Magnesium 107mg 12mg 23%
Vitamin B2 0.23mg 0.077mg 12%
Calcium 150mg 33mg 12%
Iron 2.18mg 1.2mg 12%
Vitamin B5 0.697mg 0.144mg 11%
Vitamin B6 0.002mg 0.1mg 8%
Vitamin B3 1.6mg 0.321mg 8%
Phosphorus 80mg 28mg 7%
Vitamin E 1mg 0.15mg 6%
Potassium 50mg 187mg 4%
Protein 3.03g 1.33g 3%
Zinc 0.38mg 0.2mg 2%
Carbs 9.14g 2.26g 2%
Fiber 0.5g 0.9g 2%
Saturated fat 0.13g 0.017g 1%
Polyunsaturated fat 0.218g 0.072g 1%
Calories 45kcal 16kcal 1%
Selenium 0.7µg 1.5µg 1%
Vitamin C 3mg 3.7mg 1%
Fats 0.64g 0.22g 1%
Net carbs 8.64g 1.36g N/A
Sugar 0.65g 0.48g N/A
Vitamin B1 0.06mg 0.064mg 0%
Choline 13.9mg 11.8mg 0%
Monounsaturated fat 0.058g 0.005g 0%
Tryptophan 0.035mg 0.022mg 0%
Threonine 0.165mg 0.048mg 0%
Isoleucine 0.087mg 0.038mg 0%
Leucine 0.257mg 0.07mg 0%
Lysine 0.112mg 0.045mg 0%
Methionine 0.063mg 0.016mg 0%
Phenylalanine 0.112mg 0.067mg 0%
Valine 0.209mg 0.048mg 0%
Histidine 0.015mg 0.019mg 0%
Fructose 0.28g 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +127.8%
Contains more FatsFats +190.9%
Contains more CarbsCarbs +304.4%
Contains more OtherOther +1209.1%
Contains more WaterWater +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +202.8%
Contains less Sat. FatSaturated fat -86.9%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.