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Wakame vs. Flax seeds — In-Depth Nutrition Comparison

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How are wakame and flax seeds different?

  • Flax seeds have more vitamin B1, fiber, copper, phosphorus, magnesium, manganese, selenium, iron, and vitamin B6 than wakame.
  • Daily need coverage for vitamin B1 for flax seeds is 132% higher.
  • Wakame contains 29 times more sodium than flax seeds. While wakame contains 872mg of sodium, flax seeds contain only 30mg.

Seaweed, wakame, raw and Seeds, flaxseed are the varieties used in this article.

Infographic

Wakame vs Flax seeds 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.
Wakame
0
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +266.4%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +1526%
Contains more IronIron +162.8%
Contains more CopperCopper +329.6%
Contains more ZincZinc +1042.1%
Contains more PhosphorusPhosphorus +702.5%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +77.3%
Contains more SeleniumSelenium +3528.6%

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
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% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +222.6%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +23.3%
Contains more FolateFolate +125.3%
Contains more Vitamin B1Vitamin B1 +2640%
Contains more Vitamin B3Vitamin B3 +92.5%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +23550%
Contains more CholineCholine +466.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1049.3%
Contains more OtherOther +94.1%
Contains more ProteinProtein +503.6%
Contains more FatsFats +6487.5%
Contains more CarbsCarbs +216%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +12877.6%
Contains more Poly. FatPolyunsaturated fat +13078.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Flax seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Flax seeds DV% diff.
Polyunsaturated fat 0.218g 28.73g 190%
Vitamin B1 0.06mg 1.644mg 132%
Fiber 0.5g 27.3g 107%
Copper 0.284mg 1.22mg 104%
Phosphorus 80mg 642mg 80%
Magnesium 107mg 392mg 68%
Fats 0.64g 42.16g 64%
Manganese 1.4mg 2.482mg 47%
Selenium 0.7µg 25.4µg 45%
Iron 2.18mg 5.73mg 44%
Sodium 872mg 30mg 37%
Vitamin B6 0.002mg 0.473mg 36%
Zinc 0.38mg 4.34mg 36%
Protein 3.03g 18.29g 31%
Folate 196µg 87µg 27%
Calories 45kcal 534kcal 24%
Potassium 50mg 813mg 22%
Monounsaturated fat 0.058g 7.527g 19%
Saturated fat 0.13g 3.663g 16%
Choline 13.9mg 78.7mg 12%
Calcium 150mg 255mg 11%
Vitamin B3 1.6mg 3.08mg 9%
Carbs 9.14g 28.88g 7%
Vitamin B5 0.697mg 0.985mg 6%
Vitamin B2 0.23mg 0.161mg 5%
Vitamin E 1mg 0.31mg 5%
Vitamin C 3mg 0.6mg 3%
Vitamin A 18µg 0µg 2%
Vitamin K 5.3µg 4.3µg 1%
Net carbs 8.64g 1.58g N/A
Sugar 0.65g 1.55g N/A
Tryptophan 0.035mg 0.297mg 0%
Threonine 0.165mg 0.766mg 0%
Isoleucine 0.087mg 0.896mg 0%
Leucine 0.257mg 1.235mg 0%
Lysine 0.112mg 0.862mg 0%
Methionine 0.063mg 0.37mg 0%
Phenylalanine 0.112mg 0.957mg 0%
Valine 0.209mg 1.072mg 0%
Histidine 0.015mg 0.472mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Wakame
62%
Flax seeds
Minerals Daily Need Coverage Score
65%
Wakame
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 3.533g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 842mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.