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  6. Wakame vs. Rosemary

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

Wakame vs Rosemary infographic
Infographic link

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.
Wakame
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
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%
~equal in Copper ~0.301mg

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.
Wakame
Wakame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Rosemary 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%
Calories 45kcal 131kcal 4%
Carbs 9.14g 20.7g 4%
Magnesium 107mg 91mg 4%
Vitamin B3 1.6mg 0.912mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Monounsaturated fat 0.058g 1.16g 3%
Copper 0.284mg 0.301mg 2%
Phosphorus 80mg 66mg 2%
Vitamin B1 0.06mg 0.036mg 2%
Vitamin B5 0.697mg 0.804mg 2%
Protein 3.03g 3.31g 1%
Selenium 0.7µg 1%
Protein per 100 calories 6.7g 2.5g N/A
Calories per 10 g protein 149kcal 396kcal N/A
Weight per 100 calories 222g 76g N/A
Unsaturated / Saturated Fat ratio 2.1 0.73 N/A
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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +1900%
Contains more Poly. FatPolyunsaturated fat +313.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.