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  6. Wakame vs. Mayonnaise

Wakame vs. Mayonnaise — In-Depth Nutrition Comparison

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The main differences between wakame and mayonnaise

  • Wakame is richer in manganese, folate, copper, magnesium, iron, vitamin B2, and calcium, yet mayonnaise is richer in vitamin K and vitamin E.
  • Daily need coverage for vitamin K for mayonnaise is 131% higher.
  • Wakame contains 200 times more manganese than mayonnaise. Wakame contains 1.4mg of manganese, while mayonnaise contains 0.007mg.
  • Wakame contains less saturated fat.

Food types used in this article are Seaweed, wakame, raw and Salad dressing, mayonnaise, regular.

Infographic

Wakame vs Mayonnaise 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
8
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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +10600%
Contains more CalciumCalcium +1775%
Contains more PotassiumPotassium +150%
Contains more IronIron +938.1%
Contains more CopperCopper +1394.7%
Contains more ZincZinc +153.3%
Contains more PhosphorusPhosphorus +281%
Contains more ManganeseManganese +19900%
Contains less SodiumSodium -27.2%
Contains more SeleniumSelenium +228.6%

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.
Wakame
Wakame
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +1110.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +305.2%
Contains more FolateFolate +3820%
Contains more Vitamin EVitamin E +228%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2975.5%
Contains more CholineCholine +146%

All nutrients comparison - raw data values

Nutrient Wakame Mayonnaise DV% diff.
Polyunsaturated fat 0.218g 44.69g 296%
Vitamin K 5.3µg 163µg 131%
Fats 0.64g 74.85g 114%
Manganese 1.4mg 0.007mg 61%
Saturated fat 0.13g 11.703g 53%
Folate 196µg 5µg 48%
Monounsaturated fat 0.058g 16.843g 42%
Calories 45kcal 680kcal 32%
Copper 0.284mg 0.019mg 29%
Magnesium 107mg 1mg 25%
Iron 2.18mg 0.21mg 25%
Vitamin B2 0.23mg 0.019mg 16%
Vitamin E 1mg 3.28mg 15%
Cholesterol 0mg 42mg 14%
Calcium 150mg 8mg 14%
Vitamin B5 0.697mg 0.172mg 11%
Sodium 872mg 635mg 10%
Vitamin B3 1.6mg 0mg 10%
Phosphorus 80mg 21mg 8%
Vitamin B12 0µg 0.12µg 5%
Choline 13.9mg 34.2mg 4%
Vitamin B1 0.06mg 0.01mg 4%
Protein 3.03g 0.96g 4%
Vitamin C 3mg 0mg 3%
Selenium 0.7µg 2.3µg 3%
Carbs 9.14g 0.57g 3%
Zinc 0.38mg 0.15mg 2%
Fiber 0.5g 0g 2%
Vitamin D 0µg 0.2µg 1%
Potassium 50mg 20mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 8.64g 0.57g N/A
Sugar 0.65g 0.57g N/A
Vitamin A 18µg 16µg 0%
Vitamin B6 0.002mg 0.008mg 0%
Trans fat 0g 0.187g N/A
Tryptophan 0.035mg 0.017mg 0%
Threonine 0.165mg 0.055mg 0%
Isoleucine 0.087mg 0.065mg 0%
Leucine 0.257mg 0.095mg 0%
Lysine 0.112mg 0.072mg 0%
Methionine 0.063mg 0.035mg 0%
Phenylalanine 0.112mg 0.057mg 0%
Valine 0.209mg 0.074mg 0%
Histidine 0.015mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +215.6%
Contains more CarbsCarbs +1503.5%
Contains more WaterWater +269.5%
Contains more OtherOther +265.5%
Contains more FatsFats +11595.3%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +28939.7%
Contains more Poly. FatPolyunsaturated fat +20400%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.