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  6. Wakame vs. Salsify

Wakame vs. Salsify — In-Depth Nutrition Comparison

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What are the differences between Wakame and Salsify?

  • Wakame is higher in Manganese, Folate, Copper, Magnesium, Iron, Calcium, and Vitamin B5, however, Salsify is richer in Vitamin B6, and Fiber.
  • Wakame's daily need coverage for Manganese is 52% more.
  • Salsify contains 55 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Salsify contains 16mg.

We used Seaweed, wakame, raw and Salsify, cooked, boiled, drained, without salt types in this article.

Infographic

Wakame vs Salsify 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
:
2
Salsify
Salsify
Contains more Calcium +219.1%
Contains more Iron +296.4%
Contains more Magnesium +494.4%
Contains more Phosphorus +42.9%
Contains more Zinc +26.7%
Contains more Copper +305.7%
Contains more Manganese +566.7%
Contains more Selenium +16.7%
Contains more Potassium +466%
Contains less Sodium -98.2%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Calcium +219.1%
Contains more Iron +296.4%
Contains more Magnesium +494.4%
Contains more Phosphorus +42.9%
Contains more Zinc +26.7%
Contains more Copper +305.7%
Contains more Manganese +566.7%
Contains more Selenium +16.7%
Contains more Potassium +466%
Contains less Sodium -98.2%

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
8
:
2
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +308.2%
Contains more Vitamin B5 +152.5%
Contains more Folate +1206.7%
Contains more Vitamin K +1666.7%
Contains more Vitamin C +53.3%
Contains more Vitamin B6 +10800%
Equal in Vitamin B1 - 0.056
Wakame
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +308.2%
Contains more Vitamin B5 +152.5%
Contains more Folate +1206.7%
Contains more Vitamin K +1666.7%
Contains more Vitamin C +53.3%
Contains more Vitamin B6 +10800%
Equal in Vitamin B1 - 0.056

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Salsify
Salsify
Contains more Protein +11%
Contains more Fats +276.5%
Contains more Other +873%
Contains more Carbs +68.1%
Equal in Protein - 2.73
Equal in Water - 81
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Protein +11%
Contains more Fats +276.5%
Contains more Other +873%
Contains more Carbs +68.1%
Equal in Protein - 2.73
Equal in Water - 81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +1833.3%
Contains more Polyunsaturated fat +194.6%
Contains less Saturated Fat -68.5%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +1833.3%
Contains more Polyunsaturated fat +194.6%
Contains less Saturated Fat -68.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Salsify
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Salsify Opinion
Net carbs 8.64g 12.26g Salsify
Protein 3.03g 2.73g Wakame
Fats 0.64g 0.17g Wakame
Carbs 9.14g 15.36g Salsify
Calories 45kcal 68kcal Salsify
Sugar 0.65g 2.9g Wakame
Fiber 0.5g 3.1g Salsify
Calcium 150mg 47mg Wakame
Iron 2.18mg 0.55mg Wakame
Magnesium 107mg 18mg Wakame
Phosphorus 80mg 56mg Wakame
Potassium 50mg 283mg Salsify
Sodium 872mg 16mg Salsify
Zinc 0.38mg 0.3mg Wakame
Copper 0.284mg 0.07mg Wakame
Manganese 1.4mg 0.21mg Wakame
Selenium 0.7µg 0.6µg Wakame
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.19mg Wakame
Vitamin C 3mg 4.6mg Salsify
Vitamin B1 0.06mg 0.056mg Wakame
Vitamin B2 0.23mg 0.173mg Wakame
Vitamin B3 1.6mg 0.392mg Wakame
Vitamin B5 0.697mg 0.276mg Wakame
Vitamin B6 0.002mg 0.218mg Salsify
Folate 196µg 15µg Wakame
Vitamin K 5.3µg 0.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.041g Salsify
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.003g Wakame
Polyunsaturated fat 0.218g 0.074g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Salsify
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Wakame
13%
Salsify
Minerals Daily Need Coverage Score
65%
Wakame
16%
Salsify

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.25g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 856mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.089g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.