Wakame vs. Rice — In-Depth Nutrition Comparison
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The main differences between wakame and rice
- Wakame is richer in manganese, folate, copper, magnesium, vitamin B2, calcium, and iron, yet rice is richer in selenium and vitamin B1.
- Daily need coverage for manganese for wakame is 40% higher.
- Wakame contains 872 times more sodium than rice. Wakame contains 872mg of sodium, while rice contains 1mg.
Food types used in this article are Seaweed, wakame, raw and Rice, white, long-grain, regular, enriched, cooked.
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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 | +1400% |
| Contains more PotassiumPotassium | +42.9% |
| Contains more IronIron | +81.7% |
| Contains more CopperCopper | +311.6% |
| Contains more PhosphorusPhosphorus | +86% |
| Contains more ManganeseManganese | +196.6% |
| Contains more ZincZinc | +28.9% |
| Contains less SodiumSodium | -99.9% |
| Contains more SeleniumSelenium | +971.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin B2Vitamin B2 | +1669.2% |
| Contains more Vitamin B5Vitamin B5 | +78.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +237.9% |
| Contains more CholineCholine | +561.9% |
| Contains more Vitamin B1Vitamin B1 | +171.7% |
| Contains more Vitamin B6Vitamin B6 | +4550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.472mg | 40% |
| Sodium | 872mg | 1mg | 38% |
| Folate | 196µg | 58µg | 35% |
| Copper | 0.284mg | 0.069mg | 24% |
| Magnesium | 107mg | 12mg | 23% |
| Vitamin B2 | 0.23mg | 0.013mg | 17% |
| Calcium | 150mg | 10mg | 14% |
| Iron | 2.18mg | 1.2mg | 12% |
| Selenium | 0.7µg | 7.5µg | 12% |
| Vitamin B1 | 0.06mg | 0.163mg | 9% |
| Vitamin B6 | 0.002mg | 0.093mg | 7% |
| Vitamin E | 1mg | 0.04mg | 6% |
| Carbs | 9.14g | 28.17g | 6% |
| Vitamin B5 | 0.697mg | 0.39mg | 6% |
| Phosphorus | 80mg | 43mg | 5% |
| Vitamin K | 5.3µg | 0µg | 4% |
| Calories | 45kcal | 130kcal | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Choline | 13.9mg | 2.1mg | 2% |
| Polyunsaturated fat | 0.218g | 0.076g | 1% |
| Protein | 3.03g | 2.69g | 1% |
| Vitamin B3 | 1.6mg | 1.476mg | 1% |
| Fats | 0.64g | 0.28g | 1% |
| Zinc | 0.38mg | 0.49mg | 1% |
| Net carbs | 8.64g | 27.77g | N/A |
| Potassium | 50mg | 35mg | 0% |
| Sugar | 0.65g | 0.05g | N/A |
| Fiber | 0.5g | 0.4g | 0% |
| Saturated fat | 0.13g | 0.077g | 0% |
| Monounsaturated fat | 0.058g | 0.088g | 0% |
| Tryptophan | 0.035mg | 0.031mg | 0% |
| Threonine | 0.165mg | 0.096mg | 0% |
| Isoleucine | 0.087mg | 0.116mg | 0% |
| Leucine | 0.257mg | 0.222mg | 0% |
| Lysine | 0.112mg | 0.097mg | 0% |
| Methionine | 0.063mg | 0.063mg | 0% |
| Phenylalanine | 0.112mg | 0.144mg | 0% |
| Valine | 0.209mg | 0.164mg | 0% |
| Histidine | 0.015mg | 0.063mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.6% |
| Contains more FatsFats | +128.6% |
| Contains more WaterWater | +16.9% |
| Contains more OtherOther | +1614.3% |
| Contains more CarbsCarbs | +208.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +186.8% |
| Contains less Sat. FatSaturated fat | -40.8% |
| Contains more Mono. FatMonounsaturated fat | +51.7% |
