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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| Contains more Vitamin AVitamin A | +210.3% |
| Contains more Vitamin E Vitamin 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -47.4% |
| Contains more Poly. FatPolyunsaturated fat | +363.8% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 45kcal | 43kcal |
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| Protein | 3.03g | 1.68g |
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| Fats | 0.64g | 0.56g |
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| Vitamin C | 3mg | 3mg | |
| Net carbs | 8.64g | 8.27g |
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| Carbs | 9.14g | 9.57g |
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| Magnesium | 107mg | 121mg |
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| Calcium | 150mg | 168mg |
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| Potassium | 50mg | 89mg |
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| Iron | 2.18mg | 2.85mg |
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| Sugar | 0.65g | 0.6g |
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| Fiber | 0.5g | 1.3g |
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| Copper | 0.284mg | 0.13mg |
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| Zinc | 0.38mg | 1.23mg |
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| Phosphorus | 80mg | 42mg |
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| Sodium | 872mg | 233mg |
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| Vitamin A | 360IU | 116IU |
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| Vitamin A RAE | 18µg | 6µg |
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| Vitamin E | 1mg | 0.87mg |
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| Manganese | 1.4mg | 0.2mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.06mg | 0.05mg |
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| Vitamin B2 | 0.23mg | 0.15mg |
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| Vitamin B3 | 1.6mg | 0.47mg |
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| Vitamin B5 | 0.697mg | 0.642mg |
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| Vitamin B6 | 0.002mg | 0.002mg | |
| Vitamin K | 5.3µg | 66µg |
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| Folate | 196µg | 180µg |
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| Choline | 13.9mg | 12.8mg |
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| Saturated Fat | 0.13g | 0.247g |
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| Monounsaturated Fat | 0.058g | 0.098g |
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| Polyunsaturated fat | 0.218g | 0.047g |
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| Tryptophan | 0.035mg | 0.048mg |
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| Threonine | 0.165mg | 0.055mg |
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| Isoleucine | 0.087mg | 0.076mg |
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| Leucine | 0.257mg | 0.083mg |
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| Lysine | 0.112mg | 0.082mg |
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| Methionine | 0.063mg | 0.025mg |
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| Phenylalanine | 0.112mg | 0.043mg |
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| Valine | 0.209mg | 0.072mg |
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| Histidine | 0.015mg | 0.024mg |
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| Omega-3 - EPA | 0.186g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
28%
34%
Minerals Daily Need Coverage Score
65%
41%
Comparison summary
Which food is lower in Saturated Fat?
Wakame is lower in Saturated Fat (difference - 0.117g)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
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?
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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.