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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
2
:
Contains more Phosphorus +90.5%
Contains more Copper +118.5%
Contains more Calcium +12%
Contains more Iron +30.7%
Contains more Magnesium +13.1%
Contains more Potassium +78%
Contains less Sodium -73.3%
Contains more Zinc +223.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Phosphorus +90.5%
Contains more Copper +118.5%
Contains more Calcium +12%
Contains more Iron +30.7%
Contains more Magnesium +13.1%
Contains more Potassium +78%
Contains less Sodium -73.3%
Contains more Zinc +223.7%

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
7
:
Contains more Vitamin A +210.3%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.4%
Contains more Vitamin K +1145.3%
Equal in Vitamin C - 3
Equal in Vitamin B5 - 0.642
Equal in Vitamin B6 - 0.002
Equal in Folate - 180
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 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +210.3%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.4%
Contains more Vitamin K +1145.3%
Equal in Vitamin C - 3
Equal in Vitamin B5 - 0.642
Equal in Vitamin B6 - 0.002
Equal in Folate - 180

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 Seaweed
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wakame Seaweed Opinion
Net carbs 8.64g 8.27g Wakame
Protein 3.03g 1.68g Wakame
Fats 0.64g 0.56g Wakame
Carbs 9.14g 9.57g Seaweed
Calories 45kcal 43kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g 0.6g Seaweed
Fiber 0.5g 1.3g Seaweed
Calcium 150mg 168mg Seaweed
Iron 2.18mg 2.85mg Seaweed
Magnesium 107mg 121mg Seaweed
Phosphorus 80mg 42mg Wakame
Potassium 50mg 89mg Seaweed
Sodium 872mg 233mg Seaweed
Zinc 0.38mg 1.23mg Seaweed
Copper 0.284mg 0.13mg Wakame
Vitamin A 360IU 116IU Wakame
Vitamin E 1mg 0.87mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 3mg
Vitamin B1 0.06mg 0.05mg Wakame
Vitamin B2 0.23mg 0.15mg Wakame
Vitamin B3 1.6mg 0.47mg Wakame
Vitamin B5 0.697mg 0.642mg Wakame
Vitamin B6 0.002mg 0.002mg
Folate 196µg 180µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 66µg Seaweed
Tryptophan 0.035mg 0.048mg Seaweed
Threonine 0.165mg 0.055mg Wakame
Isoleucine 0.087mg 0.076mg Wakame
Leucine 0.257mg 0.083mg Wakame
Lysine 0.112mg 0.082mg Wakame
Methionine 0.063mg 0.025mg Wakame
Phenylalanine 0.112mg 0.043mg Wakame
Valine 0.209mg 0.072mg Wakame
Histidine 0.015mg 0.024mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.247g Wakame
Monounsaturated Fat 0.058g 0.098g Seaweed
Polyunsaturated fat 0.218g 0.047g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
36
Seaweed
Mineral Summary Score
58
Wakame
47
Seaweed

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
10%
Seaweed
Carbohydrates
9%
Wakame
10%
Seaweed
Fats
3%
Wakame
3%
Seaweed

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.117g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 639mg)
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 ($)
Which food is richer in minerals?
?
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. 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.