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Wakame vs Rutabagas - In-Depth Nutrition Comparison

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The main differences between Wakame and Rutabagas

  • Wakame is richer in Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, Vitamin B5, and Calcium, yet Rutabagas are richer in Vitamin C.
  • Daily need coverage for Manganese from Wakame is 55% higher.
  • Wakame contains 73 times more Sodium than Rutabagas. Wakame contains 872mg of Sodium, while Rutabagas contain 12mg.

Food types used in this article are Seaweed, wakame, raw and Rutabagas, raw.

Infographic

Wakame vs Rutabagas 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +248.8%
Contains more Iron +395.5%
Contains more Magnesium +435%
Contains more Phosphorus +50.9%
Contains more Zinc +58.3%
Contains more Copper +787.5%
Contains more Potassium +510%
Contains less Sodium -98.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Calcium +248.8%
Contains more Iron +395.5%
Contains more Magnesium +435%
Contains more Phosphorus +50.9%
Contains more Zinc +58.3%
Contains more Copper +787.5%
Contains more Potassium +510%
Contains less Sodium -98.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
7
:
Contains more Vitamin A +17900%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +335.6%
Contains more Folate +833.3%
Contains more Vitamin K +1666.7%
Contains more Vitamin C +733.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +4900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +17900%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +335.6%
Contains more Folate +833.3%
Contains more Vitamin K +1666.7%
Contains more Vitamin C +733.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +4900%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Rutabagas
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Rutabagas Opinion
Net carbs 8.64g 6.32g Wakame
Protein 3.03g 1.08g Wakame
Fats 0.64g 0.16g Wakame
Carbs 9.14g 8.62g Wakame
Calories 45kcal 37kcal Wakame
Starch g 0.4g Rutabagas
Fructose g 1.61g Rutabagas
Sugar 0.65g 4.46g Wakame
Fiber 0.5g 2.3g Rutabagas
Calcium 150mg 43mg Wakame
Iron 2.18mg 0.44mg Wakame
Magnesium 107mg 20mg Wakame
Phosphorus 80mg 53mg Wakame
Potassium 50mg 305mg Rutabagas
Sodium 872mg 12mg Rutabagas
Zinc 0.38mg 0.24mg Wakame
Copper 0.284mg 0.032mg Wakame
Vitamin A 360IU 2IU Wakame
Vitamin E 1mg 0.3mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 25mg Rutabagas
Vitamin B1 0.06mg 0.09mg Rutabagas
Vitamin B2 0.23mg 0.04mg Wakame
Vitamin B3 1.6mg 0.7mg Wakame
Vitamin B5 0.697mg 0.16mg Wakame
Vitamin B6 0.002mg 0.1mg Rutabagas
Folate 196µg 21µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 0.3µg Wakame
Tryptophan 0.035mg mg Wakame
Threonine 0.165mg mg Wakame
Isoleucine 0.087mg mg Wakame
Leucine 0.257mg mg Wakame
Lysine 0.112mg mg Wakame
Methionine 0.063mg mg Wakame
Phenylalanine 0.112mg mg Wakame
Valine 0.209mg mg Wakame
Histidine 0.015mg mg Wakame
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.027g Rutabagas
Monounsaturated Fat 0.058g 0.025g Wakame
Polyunsaturated fat 0.218g 0.088g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
15
Rutabagas
Mineral Summary Score
58
Wakame
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
6%
Rutabagas
Carbohydrates
9%
Wakame
9%
Rutabagas
Fats
3%
Wakame
1%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.81g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 72)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 860mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.