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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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
3
:
6
Seaweed
Seaweed
Contains more Phosphorus +90.5%
Contains more Copper +118.5%
Contains more Manganese +600%
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%
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +90.5%
Contains more Copper +118.5%
Contains more Manganese +600%
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%
Equal in Selenium - 0.7

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
7
:
1
Seaweed
Seaweed
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
Wakame
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%
Seaweed
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Seaweed
Seaweed
Contains more Protein +80.4%
Contains more Fats +14.3%
Equal in Carbs - 9.57
Equal in Water - 81.58
Equal in Other - 6.61
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Seaweed
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 Protein +80.4%
Contains more Fats +14.3%
Equal in Carbs - 9.57
Equal in Water - 81.58
Equal in Other - 6.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +363.8%
Contains more Monounsaturated Fat +69%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +363.8%
Contains more Monounsaturated Fat +69%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.4mg 0.2mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 116IU Wakame
Vitamin A RAE 18µg 6µg Wakame
Vitamin E 1mg 0.87mg Wakame
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 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
Saturated Fat 0.13g 0.247g Wakame
Omega-3 - EPA 0.186g 0.004g 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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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
29%
Wakame
36%
Seaweed
Minerals Daily Need Coverage Score
65%
Wakame
41%
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

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.