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.
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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 MagnesiumMagnesium | +494.4% |
| Contains more CalciumCalcium | +219.1% |
| Contains more IronIron | +296.4% |
| Contains more CopperCopper | +305.7% |
| Contains more ZincZinc | +26.7% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains more ManganeseManganese | +566.7% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more PotassiumPotassium | +466% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +426.3% |
| Contains more Vitamin B2Vitamin B2 | +32.9% |
| Contains more Vitamin B3Vitamin B3 | +308.2% |
| Contains more Vitamin B5Vitamin B5 | +152.5% |
| Contains more Vitamin KVitamin K | +1666.7% |
| Contains more FolateFolate | +1206.7% |
| Contains more Vitamin CVitamin C | +53.3% |
| Contains more Vitamin B6Vitamin B6 | +10800% |
| Contains more CholineCholine | +86.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +276.5% |
| Contains more OtherOther | +873% |
| Contains more CarbsCarbs | +68.1% |
~equal in
Protein
~2.73g
~equal in
Water
~81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1833.3% |
| Contains more Poly. FatPolyunsaturated fat | +194.6% |
| Contains less Sat. FatSaturated 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.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.4mg | 0.21mg | 52% |
| Folate | 196µg | 15µg | 45% |
| Sodium | 872mg | 16mg | 37% |
| Copper | 0.284mg | 0.07mg | 24% |
| Magnesium | 107mg | 18mg | 21% |
| Iron | 2.18mg | 0.55mg | 20% |
| Vitamin B6 | 0.002mg | 0.218mg | 17% |
| Calcium | 150mg | 47mg | 10% |
| Fiber | 0.5g | 3.1g | 10% |
| Vitamin B5 | 0.697mg | 0.276mg | 8% |
| Vitamin B3 | 1.6mg | 0.392mg | 8% |
| Potassium | 50mg | 283mg | 7% |
| Vitamin E | 1mg | 0.19mg | 5% |
| Vitamin K | 5.3µg | 0.3µg | 4% |
| Vitamin B2 | 0.23mg | 0.173mg | 4% |
| Phosphorus | 80mg | 56mg | 3% |
| Choline | 13.9mg | 25.9mg | 2% |
| Carbs | 9.14g | 15.36g | 2% |
| Vitamin A | 18µg | 0µg | 2% |
| Vitamin C | 3mg | 4.6mg | 2% |
| Polyunsaturated fat | 0.218g | 0.074g | 1% |
| Protein | 3.03g | 2.73g | 1% |
| Zinc | 0.38mg | 0.3mg | 1% |
| Fats | 0.64g | 0.17g | 1% |
| Calories | 45kcal | 68kcal | 1% |
| Net carbs | 8.64g | 12.26g | N/A |
| Sugar | 0.65g | 2.9g | N/A |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B1 | 0.06mg | 0.056mg | 0% |
| Saturated fat | 0.13g | 0.041g | 0% |
| Monounsaturated fat | 0.058g | 0.003g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
26%
13%
Minerals Daily Need Coverage Score
65%
16%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 2.25g)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Salsify contains less Sodium (difference - 856mg)
Which food is lower in Saturated fat?
Salsify is lower in Saturated fat (difference - 0.089g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)