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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 of 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +328.6%
Contains more Iron +445%
Contains more Magnesium +282.1%
Contains more Phosphorus +90.5%
Contains more Zinc +40.7%
Contains more Copper +358.1%
Contains more Potassium +360%
Contains less Sodium -96.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 15% 20% 18% 21% 4% 8% 21%
Contains more Calcium +328.6%
Contains more Iron +445%
Contains more Magnesium +282.1%
Contains more Phosphorus +90.5%
Contains more Zinc +40.7%
Contains more Copper +358.1%
Contains more Potassium +360%
Contains less Sodium -96.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
5
:
Contains more Vitamin E +488.2%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B5 +272.7%
Contains more Folate +145%
Contains more Vitamin A +177.8%
Contains more Vitamin C +933.3%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B6 +9400%
Contains more Vitamin K +1198.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Contains more Vitamin E +488.2%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B5 +272.7%
Contains more Folate +145%
Contains more Vitamin A +177.8%
Contains more Vitamin C +933.3%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B6 +9400%
Contains more Vitamin K +1198.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Savoy cabbage
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Savoy cabbage Opinion
Net carbs 8.64g 3g Wakame
Protein 3.03g 2g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 6.1g Wakame
Calories 45kcal 27kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g 2.27g Wakame
Fiber 0.5g 3.1g Savoy cabbage
Calcium 150mg 35mg Wakame
Iron 2.18mg 0.4mg Wakame
Magnesium 107mg 28mg Wakame
Phosphorus 80mg 42mg Wakame
Potassium 50mg 230mg Savoy cabbage
Sodium 872mg 28mg Savoy cabbage
Zinc 0.38mg 0.27mg Wakame
Copper 0.284mg 0.062mg Wakame
Vitamin A 360IU 1000IU Savoy cabbage
Vitamin E 1mg 0.17mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 31mg Savoy cabbage
Vitamin B1 0.06mg 0.07mg Savoy cabbage
Vitamin B2 0.23mg 0.03mg Wakame
Vitamin B3 1.6mg 0.3mg Wakame
Vitamin B5 0.697mg 0.187mg Wakame
Vitamin B6 0.002mg 0.19mg Savoy cabbage
Folate 196µg 80µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 68.8µg Savoy cabbage
Tryptophan 0.035mg 0.02mg Wakame
Threonine 0.165mg 0.069mg Wakame
Isoleucine 0.087mg 0.101mg Savoy cabbage
Leucine 0.257mg 0.103mg Wakame
Lysine 0.112mg 0.094mg Wakame
Methionine 0.063mg 0.02mg Wakame
Phenylalanine 0.112mg 0.064mg Wakame
Valine 0.209mg 0.085mg Wakame
Histidine 0.015mg 0.041mg Savoy cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.013g Savoy cabbage
Monounsaturated Fat 0.058g 0.007g Wakame
Polyunsaturated fat 0.218g 0.049g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Savoy cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
40
Savoy cabbage
Mineral Summary Score
58
Wakame
14
Savoy cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
12%
Savoy cabbage
Carbohydrates
9%
Wakame
6%
Savoy cabbage
Fats
3%
Wakame
0%
Savoy cabbage

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.62g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 844mg)
Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.117g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.