Wakame vs. Rutabagas — In-Depth Nutrition Comparison
Compare
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 for 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
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.
| Contains more MagnesiumMagnesium | +435% |
| Contains more CalciumCalcium | +248.8% |
| Contains more IronIron | +395.5% |
| Contains more CopperCopper | +787.5% |
| Contains more ZincZinc | +58.3% |
| Contains more PhosphorusPhosphorus | +50.9% |
| Contains more ManganeseManganese | +968.7% |
| Contains more PotassiumPotassium | +510% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +475% |
| Contains more Vitamin B3Vitamin B3 | +128.6% |
| Contains more Vitamin B5Vitamin B5 | +335.6% |
| Contains more Vitamin KVitamin K | +1666.7% |
| Contains more FolateFolate | +833.3% |
| Contains more Vitamin CVitamin C | +733.3% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B6Vitamin B6 | +4900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.131mg | 55% |
| Folate | 196µg | 21µg | 44% |
| Sodium | 872mg | 12mg | 37% |
| Copper | 0.284mg | 0.032mg | 28% |
| Vitamin C | 3mg | 25mg | 24% |
| Iron | 2.18mg | 0.44mg | 22% |
| Magnesium | 107mg | 20mg | 21% |
| Vitamin B2 | 0.23mg | 0.04mg | 15% |
| Calcium | 150mg | 43mg | 11% |
| Vitamin B5 | 0.697mg | 0.16mg | 11% |
| Vitamin B6 | 0.002mg | 0.1mg | 8% |
| Potassium | 50mg | 305mg | 8% |
| Fiber | 0.5g | 2.3g | 7% |
| Vitamin B3 | 1.6mg | 0.7mg | 6% |
| Vitamin E | 1mg | 0.3mg | 5% |
| Vitamin K | 5.3µg | 0.3µg | 4% |
| Phosphorus | 80mg | 53mg | 4% |
| Protein | 3.03g | 1.08g | 4% |
| Vitamin B1 | 0.06mg | 0.09mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Fructose | 1.61g | 2% | |
| Zinc | 0.38mg | 0.24mg | 1% |
| Polyunsaturated fat | 0.218g | 0.088g | 1% |
| Fats | 0.64g | 0.16g | 1% |
| Calories | 45kcal | 37kcal | 0% |
| Carbs | 9.14g | 8.62g | 0% |
| Net carbs | 8.64g | 6.32g | N/A |
| Sugar | 0.65g | 4.46g | N/A |
| Starch | 0.4g | 0% | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Choline | 13.9mg | 14.1mg | 0% |
| Saturated fat | 0.13g | 0.027g | 0% |
| Monounsaturated fat | 0.058g | 0.025g | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +180.6% |
| Contains more FatsFats | +300% |
| Contains more OtherOther | +914.1% |
| Contains more WaterWater | +11.8% |
~equal in
Carbs
~8.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +132% |
| Contains more Poly. FatPolyunsaturated fat | +147.7% |
| Contains less Sat. FatSaturated fat | -79.2% |
