Wakame vs. Roe — In-Depth Nutrition Comparison
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What are the main differences between wakame and roe?
- Wakame is richer in manganese, folate, and magnesium, while roe is higher in vitamin B12, selenium, phosphorus, vitamin B2, and vitamin B1.
- Roe's daily need coverage for vitamin B12 is 481% higher.
- Roe has 108 times less manganese than wakame. Wakame has 1.4mg of manganese, while roe has 0.013mg.
- Roe is lower in sodium.
We used Seaweed, wakame, raw and Fish, roe, mixed species, cooked, dry heat types in this comparison.
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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 | +311.5% |
| Contains more CalciumCalcium | +435.7% |
| Contains more IronIron | +183.1% |
| Contains more CopperCopper | +121.9% |
| Contains more ManganeseManganese | +10669.2% |
| Contains more PotassiumPotassium | +466% |
| Contains more ZincZinc | +236.8% |
| Contains more PhosphorusPhosphorus | +543.8% |
| Contains less SodiumSodium | -86.6% |
| Contains more SeleniumSelenium | +7285.7% |
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 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +113% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +446.7% |
| Contains more Vitamin AVitamin A | +405.6% |
| Contains more Vitamin B1Vitamin B1 | +361.7% |
| Contains more Vitamin B2Vitamin B2 | +312.6% |
| Contains more Vitamin B3Vitamin B3 | +37% |
| Contains more Vitamin B5Vitamin B5 | +65.6% |
| Contains more Vitamin B6Vitamin B6 | +9150% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Selenium | 0.7µg | 51.7µg | 93% |
| Phosphorus | 80mg | 515mg | 62% |
| Manganese | 1.4mg | 0.013mg | 60% |
| Vitamin B2 | 0.23mg | 0.949mg | 55% |
| Protein | 3.03g | 28.62g | 51% |
| Sodium | 872mg | 117mg | 33% |
| Folate | 196µg | 92µg | 26% |
| Polyunsaturated fat | 0.218g | 3.404g | 21% |
| Magnesium | 107mg | 26mg | 19% |
| Vitamin B1 | 0.06mg | 0.277mg | 18% |
| Iron | 2.18mg | 0.77mg | 18% |
| Copper | 0.284mg | 0.128mg | 17% |
| Vitamin C | 3mg | 16.4mg | 15% |
| Vitamin B6 | 0.002mg | 0.185mg | 14% |
| Calcium | 150mg | 28mg | 12% |
| Fats | 0.64g | 8.23g | 12% |
| Vitamin B5 | 0.697mg | 1.154mg | 9% |
| Saturated fat | 0.13g | 1.866g | 8% |
| Calories | 45kcal | 204kcal | 8% |
| Vitamin A | 18µg | 91µg | 8% |
| Zinc | 0.38mg | 1.28mg | 8% |
| Vitamin E | 1mg | 7% | |
| Potassium | 50mg | 283mg | 7% |
| Monounsaturated fat | 0.058g | 2.129g | 5% |
| Vitamin B3 | 1.6mg | 2.192mg | 4% |
| Vitamin K | 5.3µg | 4% | |
| Choline | 13.9mg | 3% | |
| Fiber | 0.5g | 0g | 2% |
| Carbs | 9.14g | 1.92g | 2% |
| Net carbs | 8.64g | 1.92g | N/A |
| Sugar | 0.65g | N/A | |
| Tryptophan | 0.035mg | 0.375mg | 0% |
| Threonine | 0.165mg | 1.305mg | 0% |
| Isoleucine | 0.087mg | 1.465mg | 0% |
| Leucine | 0.257mg | 2.509mg | 0% |
| Lysine | 0.112mg | 2.179mg | 0% |
| Methionine | 0.063mg | 0.71mg | 0% |
| Phenylalanine | 0.112mg | 1.401mg | 0% |
| Valine | 0.209mg | 1.676mg | 0% |
| Histidine | 0.015mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.186g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +376% |
| Contains more WaterWater | +36.4% |
| Contains more OtherOther | +176.9% |
| Contains more ProteinProtein | +844.6% |
| Contains more FatsFats | +1185.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93% |
| Contains more Mono. FatMonounsaturated fat | +3570.7% |
| Contains more Poly. FatPolyunsaturated fat | +1461.5% |
