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  6. Wakame vs. Savoy cabbage

Wakame vs. Savoy cabbage — In-Depth Nutrition Comparison

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Summary of differences between wakame and savoy cabbage

  • Wakame has more manganese, folate, copper, iron, magnesium, and vitamin B2; however, savoy cabbage is higher in vitamin K, vitamin C, and vitamin B6.
  • Wakame covers your daily need for manganese, 53% more than savoy cabbage.
  • Wakame has 31 times more sodium than savoy cabbage. While wakame has 872mg of sodium, savoy cabbage has only 28mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Cabbage, savoy, raw.

Infographic

Wakame vs Savoy cabbage 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
7
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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +282.1%
Contains more CalciumCalcium +328.6%
Contains more IronIron +445%
Contains more CopperCopper +358.1%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +90.5%
Contains more ManganeseManganese +677.8%
Contains more PotassiumPotassium +360%
Contains less SodiumSodium -96.8%
Contains more SeleniumSelenium +28.6%

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
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 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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more Vitamin B5Vitamin B5 +272.7%
Contains more FolateFolate +145%
Contains more CholineCholine +13%
Contains more Vitamin CVitamin C +933.3%
Contains more Vitamin AVitamin A +177.8%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B6Vitamin B6 +9400%
Contains more Vitamin KVitamin K +1198.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Savoy cabbage DV% diff.
Vitamin K 5.3µg 68.8µg 53%
Manganese 1.4mg 0.18mg 53%
Sodium 872mg 28mg 37%
Vitamin C 3mg 31mg 31%
Folate 196µg 80µg 29%
Copper 0.284mg 0.062mg 25%
Iron 2.18mg 0.4mg 22%
Magnesium 107mg 28mg 19%
Vitamin B2 0.23mg 0.03mg 15%
Vitamin B6 0.002mg 0.19mg 14%
Calcium 150mg 35mg 12%
Vitamin B5 0.697mg 0.187mg 10%
Fiber 0.5g 3.1g 10%
Vitamin B3 1.6mg 0.3mg 8%
Vitamin E 1mg 0.17mg 6%
Phosphorus 80mg 42mg 5%
Potassium 50mg 230mg 5%
Vitamin A 18µg 50µg 4%
Protein 3.03g 2g 2%
Saturated fat 0.13g 0.013g 1%
Polyunsaturated fat 0.218g 0.049g 1%
Calories 45kcal 27kcal 1%
Vitamin B1 0.06mg 0.07mg 1%
Zinc 0.38mg 0.27mg 1%
Carbs 9.14g 6.1g 1%
Fats 0.64g 0.1g 1%
Net carbs 8.64g 3g N/A
Sugar 0.65g 2.27g N/A
Selenium 0.7µg 0.9µg 0%
Choline 13.9mg 12.3mg 0%
Monounsaturated fat 0.058g 0.007g 0%
Tryptophan 0.035mg 0.02mg 0%
Threonine 0.165mg 0.069mg 0%
Isoleucine 0.087mg 0.101mg 0%
Leucine 0.257mg 0.103mg 0%
Lysine 0.112mg 0.094mg 0%
Methionine 0.063mg 0.02mg 0%
Phenylalanine 0.112mg 0.064mg 0%
Valine 0.209mg 0.085mg 0%
Histidine 0.015mg 0.041mg 0%
Omega-3 - EPA 0.186g 0g 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +51.5%
Contains more FatsFats +540%
Contains more CarbsCarbs +49.8%
Contains more OtherOther +800%
Contains more WaterWater +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +728.6%
Contains more Poly. FatPolyunsaturated fat +344.9%
Contains less Sat. FatSaturated fat -90%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.