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 from 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 E Vitamin 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% |
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% |
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 45kcal | 130kcal |
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| Protein | 3.03g | 2.69g |
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| Fats | 0.64g | 0.28g |
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| Vitamin C | 3mg | 0mg |
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| Net carbs | 8.64g | 27.77g |
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| Carbs | 9.14g | 28.17g |
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| Magnesium | 107mg | 12mg |
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| Calcium | 150mg | 10mg |
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| Potassium | 50mg | 35mg |
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| Iron | 2.18mg | 1.2mg |
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| Sugar | 0.65g | 0.05g |
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| Fiber | 0.5g | 0.4g |
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| Copper | 0.284mg | 0.069mg |
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| Zinc | 0.38mg | 0.49mg |
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| Phosphorus | 80mg | 43mg |
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| Sodium | 872mg | 1mg |
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| Vitamin A | 360IU | 0IU |
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| Vitamin A RAE | 18µg | 0µg |
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| Vitamin E | 1mg | 0.04mg |
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| Manganese | 1.4mg | 0.472mg |
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| Selenium | 0.7µg | 7.5µg |
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| Vitamin B1 | 0.06mg | 0.163mg |
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| Vitamin B2 | 0.23mg | 0.013mg |
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| Vitamin B3 | 1.6mg | 1.476mg |
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| Vitamin B5 | 0.697mg | 0.39mg |
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| Vitamin B6 | 0.002mg | 0.093mg |
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| Vitamin K | 5.3µg | 0µg |
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| Folate | 196µg | 58µg |
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| Choline | 13.9mg | 2.1mg |
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| Saturated Fat | 0.13g | 0.077g |
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| Monounsaturated Fat | 0.058g | 0.088g |
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| Polyunsaturated fat | 0.218g | 0.076g |
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| Tryptophan | 0.035mg | 0.031mg |
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| Threonine | 0.165mg | 0.096mg |
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| Isoleucine | 0.087mg | 0.116mg |
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| Leucine | 0.257mg | 0.222mg |
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| Lysine | 0.112mg | 0.097mg |
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| Methionine | 0.063mg | 0.063mg | |
| Phenylalanine | 0.112mg | 0.144mg |
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| Valine | 0.209mg | 0.164mg |
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| Histidine | 0.015mg | 0.063mg |
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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 |
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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%
12%
Minerals Daily Need Coverage Score
65%
22%
Comparison summary
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 60)
Which food is cheaper?
Wakame is cheaper (difference - $1)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 871mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 0.053g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)