Wakame vs. Rye — In-Depth Nutrition Comparison
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Differences between wakame and rye
- Wakame has more folate, while rye has more fiber, manganese, phosphorus, selenium, vitamin B6, vitamin B1, zinc, and vitamin B3.
- Rye's daily need coverage for fiber is 58% higher.
- Rye contains 436 times less sodium than wakame. Wakame contains 872mg of sodium, while rye contains 2mg.
The food types used in this comparison are Seaweed, wakame, raw and Rye grain.
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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 CalciumCalcium | +525% |
| Contains more PotassiumPotassium | +920% |
| Contains more IronIron | +20.6% |
| Contains more CopperCopper | +29.2% |
| Contains more ZincZinc | +597.4% |
| Contains more PhosphorusPhosphorus | +315% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +84.1% |
| Contains more SeleniumSelenium | +1885.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin EVitamin E | +17.6% |
| Contains more FolateFolate | +415.8% |
| Contains more Vitamin B1Vitamin B1 | +426.7% |
| Contains more Vitamin B3Vitamin B3 | +166.9% |
| Contains more Vitamin B5Vitamin B5 | +108.9% |
| Contains more Vitamin B6Vitamin B6 | +14600% |
| Contains more Vitamin KVitamin K | +11.3% |
| Contains more CholineCholine | +118.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 0.5g | 15.1g | 58% |
| Manganese | 1.4mg | 2.577mg | 51% |
| Folate | 196µg | 38µg | 40% |
| Sodium | 872mg | 2mg | 38% |
| Phosphorus | 80mg | 332mg | 36% |
| Selenium | 0.7µg | 13.9µg | 24% |
| Vitamin B6 | 0.002mg | 0.294mg | 22% |
| Carbs | 9.14g | 75.86g | 22% |
| Zinc | 0.38mg | 2.65mg | 21% |
| Vitamin B1 | 0.06mg | 0.316mg | 21% |
| Vitamin B3 | 1.6mg | 4.27mg | 17% |
| Vitamin B5 | 0.697mg | 1.456mg | 15% |
| Protein | 3.03g | 10.34g | 15% |
| Calories | 45kcal | 338kcal | 15% |
| Potassium | 50mg | 510mg | 14% |
| Calcium | 150mg | 24mg | 13% |
| Copper | 0.284mg | 0.367mg | 9% |
| Iron | 2.18mg | 2.63mg | 6% |
| Polyunsaturated fat | 0.218g | 0.767g | 4% |
| Choline | 13.9mg | 30.4mg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin B2 | 0.23mg | 0.251mg | 2% |
| Fats | 0.64g | 1.63g | 2% |
| Vitamin A | 18µg | 1µg | 2% |
| Vitamin E | 1mg | 0.85mg | 1% |
| Vitamin K | 5.3µg | 5.9µg | 1% |
| Magnesium | 107mg | 110mg | 1% |
| Net carbs | 8.64g | 60.76g | N/A |
| Sugar | 0.65g | 0.98g | N/A |
| Saturated fat | 0.13g | 0.197g | 0% |
| Monounsaturated fat | 0.058g | 0.208g | 0% |
| Tryptophan | 0.035mg | 0.108mg | 0% |
| Threonine | 0.165mg | 0.289mg | 0% |
| Isoleucine | 0.087mg | 0.208mg | 0% |
| Leucine | 0.257mg | 0.563mg | 0% |
| Lysine | 0.112mg | 0.286mg | 0% |
| Methionine | 0.063mg | 0.153mg | 0% |
| Phenylalanine | 0.112mg | 0.435mg | 0% |
| Valine | 0.209mg | 0.317mg | 0% |
| Histidine | 0.015mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +654.6% |
| Contains more OtherOther | +358.6% |
| Contains more ProteinProtein | +241.3% |
| Contains more FatsFats | +154.7% |
| Contains more CarbsCarbs | +730% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34% |
| Contains more Mono. FatMonounsaturated fat | +258.6% |
| Contains more Poly. FatPolyunsaturated fat | +251.8% |
