Wakame vs. Rosemary — In-Depth Nutrition Comparison
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Important differences between wakame and rosemary
- Wakame has more folate and manganese; however, rosemary has more iron, fiber, vitamin A, vitamin B6, vitamin C, potassium, and calcium.
- Rosemary's daily need coverage for iron is 56% more.
- Wakame has 34 times more sodium than rosemary. Wakame has 872mg of sodium, while rosemary has 26mg.
The food varieties used in the comparison are Seaweed, wakame, raw and Rosemary, fresh.
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 | +17.6% |
| Contains more PhosphorusPhosphorus | +21.2% |
| Contains more ManganeseManganese | +45.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +111.3% |
| Contains more PotassiumPotassium | +1236% |
| Contains more IronIron | +205% |
| Contains more ZincZinc | +144.7% |
| Contains less SodiumSodium | -97% |
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 B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +51.3% |
| Contains more Vitamin B3Vitamin B3 | +75.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +79.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +626.7% |
| Contains more Vitamin AVitamin A | +711.1% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +16700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.18mg | 6.65mg | 56% |
| Fiber | 0.5g | 14.1g | 54% |
| Sodium | 872mg | 26mg | 37% |
| Vitamin B6 | 0.002mg | 0.336mg | 26% |
| Folate | 196µg | 109µg | 22% |
| Vitamin C | 3mg | 21.8mg | 21% |
| Manganese | 1.4mg | 0.96mg | 19% |
| Potassium | 50mg | 668mg | 18% |
| Calcium | 150mg | 317mg | 17% |
| Vitamin A | 18µg | 146µg | 14% |
| Saturated fat | 0.13g | 2.838g | 12% |
| Fats | 0.64g | 5.86g | 8% |
| Vitamin E | 1mg | 7% | |
| Vitamin B2 | 0.23mg | 0.152mg | 6% |
| Zinc | 0.38mg | 0.93mg | 5% |
| Polyunsaturated fat | 0.218g | 0.901g | 5% |
| Vitamin K | 5.3µg | 4% | |
| Calories | 45kcal | 131kcal | 4% |
| Magnesium | 107mg | 91mg | 4% |
| Carbs | 9.14g | 20.7g | 4% |
| Vitamin B3 | 1.6mg | 0.912mg | 4% |
| Choline | 13.9mg | 3% | |
| Monounsaturated fat | 0.058g | 1.16g | 3% |
| Vitamin B1 | 0.06mg | 0.036mg | 2% |
| Vitamin B5 | 0.697mg | 0.804mg | 2% |
| Phosphorus | 80mg | 66mg | 2% |
| Copper | 0.284mg | 0.301mg | 2% |
| Protein | 3.03g | 3.31g | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 8.64g | 6.6g | N/A |
| Sugar | 0.65g | N/A | |
| Tryptophan | 0.035mg | 0.051mg | 0% |
| Threonine | 0.165mg | 0.136mg | 0% |
| Isoleucine | 0.087mg | 0.136mg | 0% |
| Leucine | 0.257mg | 0.249mg | 0% |
| Lysine | 0.112mg | 0.143mg | 0% |
| Methionine | 0.063mg | 0.047mg | 0% |
| Phenylalanine | 0.112mg | 0.169mg | 0% |
| Valine | 0.209mg | 0.165mg | 0% |
| Histidine | 0.015mg | 0.066mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +18% |
| Contains more OtherOther | +205.1% |
| Contains more FatsFats | +815.6% |
| Contains more CarbsCarbs | +126.5% |
~equal in
Protein
~3.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Mono. FatMonounsaturated fat | +1900% |
| Contains more Poly. FatPolyunsaturated fat | +313.3% |
