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  6. Wakame vs. Seaweed

Wakame vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between wakame and seaweed

  • Wakame is richer in manganese, copper, vitamin B3, vitamin B2, and phosphorus, yet seaweed is richer in vitamin K, iron, and zinc.
  • Daily need coverage for manganese for wakame is 52% higher.
  • Wakame contains 4 times more sodium than seaweed. Wakame contains 872mg of sodium, while seaweed contains 233mg.

Food types used in this article are Seaweed, wakame, raw and Seaweed, kelp, raw.

Infographic

Wakame vs Seaweed 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
3
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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more CopperCopper +118.5%
Contains more PhosphorusPhosphorus +90.5%
Contains more ManganeseManganese +600%
Contains more MagnesiumMagnesium +13.1%
Contains more CalciumCalcium +12%
Contains more PotassiumPotassium +78%
Contains more IronIron +30.7%
Contains more ZincZinc +223.7%
Contains less SodiumSodium -73.3%
~equal in Selenium ~0.7µg

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
5
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +14.9%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B3Vitamin B3 +240.4%
Contains more Vitamin KVitamin K +1145.3%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.642mg
~equal in Vitamin B6 ~0.002mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~180µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Wakame Seaweed DV% diff.
Manganese 1.4mg 0.2mg 52%
Vitamin K 5.3µg 66µg 51%
Sodium 872mg 233mg 28%
Copper 0.284mg 0.13mg 17%
Iron 2.18mg 2.85mg 8%
Zinc 0.38mg 1.23mg 8%
Vitamin B3 1.6mg 0.47mg 7%
Vitamin B2 0.23mg 0.15mg 6%
Phosphorus 80mg 42mg 5%
Folate 196µg 180µg 4%
Protein 3.03g 1.68g 3%
Magnesium 107mg 121mg 3%
Fiber 0.5g 1.3g 3%
Calcium 150mg 168mg 2%
Vitamin E 1mg 0.87mg 1%
Vitamin B1 0.06mg 0.05mg 1%
Vitamin A 18µg 6µg 1%
Potassium 50mg 89mg 1%
Saturated fat 0.13g 0.247g 1%
Polyunsaturated fat 0.218g 0.047g 1%
Vitamin B5 0.697mg 0.642mg 1%
Calories 45kcal 43kcal 0%
Fats 0.64g 0.56g 0%
Vitamin C 3mg 3mg 0%
Carbs 9.14g 9.57g 0%
Net carbs 8.64g 8.27g N/A
Sugar 0.65g 0.6g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B6 0.002mg 0.002mg 0%
Choline 13.9mg 12.8mg 0%
Monounsaturated fat 0.058g 0.098g 0%
Tryptophan 0.035mg 0.048mg 0%
Threonine 0.165mg 0.055mg 0%
Isoleucine 0.087mg 0.076mg 0%
Leucine 0.257mg 0.083mg 0%
Lysine 0.112mg 0.082mg 0%
Methionine 0.063mg 0.025mg 0%
Phenylalanine 0.112mg 0.043mg 0%
Valine 0.209mg 0.072mg 0%
Histidine 0.015mg 0.024mg 0%
Omega-3 - EPA 0.186g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
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% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +80.4%
Contains more FatsFats +14.3%
~equal in Carbs ~9.57g
~equal in Water ~81.58g
~equal in Other ~6.61g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Poly. FatPolyunsaturated fat +363.8%
Contains more Mono. FatMonounsaturated fat +69%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.