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.
- 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
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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 | +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.
| 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 | +1981.1% |
| Contains more Vitamin B6Vitamin B6 | +4900% |
| Contains more Vitamin KVitamin K | +2547.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
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
Saturated Fat:
Sat. Fat
0.13 g
Monounsaturated Fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 45kcal | 16kcal |
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| Protein | 3.03g | 1.33g |
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| Fats | 0.64g | 0.22g |
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| Vitamin C | 3mg | 3.7mg |
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| Net carbs | 8.64g | 1.36g |
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| Carbs | 9.14g | 2.26g |
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| Magnesium | 107mg | 12mg |
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| Calcium | 150mg | 33mg |
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| Potassium | 50mg | 187mg |
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| Iron | 2.18mg | 1.2mg |
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| Sugar | 0.65g | 0.48g |
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| Fiber | 0.5g | 0.9g |
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| Copper | 0.284mg | 0.028mg |
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| Zinc | 0.38mg | 0.2mg |
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| Phosphorus | 80mg | 28mg |
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| Sodium | 872mg | 25mg |
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| Vitamin A | 360IU | 7492IU |
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| Vitamin A | 18µg | 375µg |
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| Vitamin E | 1mg | 0.15mg |
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| Manganese | 1.4mg | 0.203mg |
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| Selenium | 0.7µg | 1.5µg |
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| Vitamin B1 | 0.06mg | 0.064mg |
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| Vitamin B2 | 0.23mg | 0.077mg |
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| Vitamin B3 | 1.6mg | 0.321mg |
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| Vitamin B5 | 0.697mg | 0.144mg |
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| Vitamin B6 | 0.002mg | 0.1mg |
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| Vitamin K | 5.3µg | 140.3µg |
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| Folate | 196µg | 36µg |
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| Choline | 13.9mg | 11.8mg |
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| Saturated Fat | 0.13g | 0.017g |
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| Monounsaturated Fat | 0.058g | 0.005g |
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| Polyunsaturated fat | 0.218g | 0.072g |
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| Tryptophan | 0.035mg | 0.022mg |
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| Threonine | 0.165mg | 0.048mg |
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| Isoleucine | 0.087mg | 0.038mg |
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| Leucine | 0.257mg | 0.07mg |
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| Lysine | 0.112mg | 0.045mg |
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| Methionine | 0.063mg | 0.016mg |
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| Phenylalanine | 0.112mg | 0.067mg |
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| Valine | 0.209mg | 0.048mg |
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| Histidine | 0.015mg | 0.019mg |
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| Fructose | 0.28g |
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| Omega-3 - EPA | 0.186g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
28%
71%
Minerals Daily Need Coverage Score
65%
14%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Red leaf lettuce is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Red leaf lettuce contains less Sodium (difference - 847mg)
Which food is lower in Saturated Fat?
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.