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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 K, and Vitamin A RAE.
  • Red leaf lettuce's daily need coverage for Vitamin K is 113% 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
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +354.5%
Contains more Iron +81.7%
Contains more Magnesium +791.7%
Contains more Phosphorus +185.7%
Contains more Zinc +90%
Contains more Copper +914.3%
Contains more Manganese +589.7%
Contains more Potassium +274%
Contains less Sodium -97.1%
Contains more Selenium +114.3%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +354.5%
Contains more Iron +81.7%
Contains more Magnesium +791.7%
Contains more Phosphorus +185.7%
Contains more Zinc +90%
Contains more Copper +914.3%
Contains more Manganese +589.7%
Contains more Potassium +274%
Contains less Sodium -97.1%
Contains more Selenium +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
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +198.7%
Contains more Vitamin B3 +398.4%
Contains more Vitamin B5 +384%
Contains more Folate +444.4%
Contains more Vitamin A +1981.1%
Contains more Vitamin C +23.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin K +2547.2%
Equal in Vitamin B1 - 0.064
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +198.7%
Contains more Vitamin B3 +398.4%
Contains more Vitamin B5 +384%
Contains more Folate +444.4%
Contains more Vitamin A +1981.1%
Contains more Vitamin C +23.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin K +2547.2%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +127.8%
Contains more Fats +190.9%
Contains more Carbs +304.4%
Contains more Other +1209.1%
Contains more Water +19.6%
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
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +127.8%
Contains more Fats +190.9%
Contains more Carbs +304.4%
Contains more Other +1209.1%
Contains more Water +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +1060%
Contains more Polyunsaturated fat +202.8%
Contains less Saturated Fat -86.9%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +1060%
Contains more Polyunsaturated fat +202.8%
Contains less Saturated Fat -86.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Red leaf lettuce Opinion
Net carbs 8.64g 1.36g Wakame
Protein 3.03g 1.33g Wakame
Fats 0.64g 0.22g Wakame
Carbs 9.14g 2.26g Wakame
Calories 45kcal 16kcal Wakame
Fructose 0.28g Red leaf lettuce
Sugar 0.65g 0.48g Red leaf lettuce
Fiber 0.5g 0.9g Red leaf lettuce
Calcium 150mg 33mg Wakame
Iron 2.18mg 1.2mg Wakame
Magnesium 107mg 12mg Wakame
Phosphorus 80mg 28mg Wakame
Potassium 50mg 187mg Red leaf lettuce
Sodium 872mg 25mg Red leaf lettuce
Zinc 0.38mg 0.2mg Wakame
Copper 0.284mg 0.028mg Wakame
Manganese 1.4mg 0.203mg Wakame
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 360IU 7492IU Red leaf lettuce
Vitamin A RAE 18µg 375µg Red leaf lettuce
Vitamin E 1mg 0.15mg Wakame
Vitamin C 3mg 3.7mg Red leaf lettuce
Vitamin B1 0.06mg 0.064mg Red leaf lettuce
Vitamin B2 0.23mg 0.077mg Wakame
Vitamin B3 1.6mg 0.321mg Wakame
Vitamin B5 0.697mg 0.144mg Wakame
Vitamin B6 0.002mg 0.1mg Red leaf lettuce
Folate 196µg 36µg Wakame
Vitamin K 5.3µg 140.3µg Red leaf lettuce
Tryptophan 0.035mg 0.022mg Wakame
Threonine 0.165mg 0.048mg Wakame
Isoleucine 0.087mg 0.038mg Wakame
Leucine 0.257mg 0.07mg Wakame
Lysine 0.112mg 0.045mg Wakame
Methionine 0.063mg 0.016mg Wakame
Phenylalanine 0.112mg 0.067mg Wakame
Valine 0.209mg 0.048mg Wakame
Histidine 0.015mg 0.019mg Red leaf lettuce
Saturated Fat 0.13g 0.017g Red leaf lettuce
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.005g Wakame
Polyunsaturated fat 0.218g 0.072g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
65%
Wakame
14%
Red leaf lettuce

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 847mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.113g)
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 ($)
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

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.