Wakame vs. Semolina — In-Depth Nutrition Comparison
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A recap on differences between wakame and semolina
- Wakame is higher in folate, magnesium, iron, manganese, and vitamin B2, yet semolina is higher in selenium, vitamin B6, vitamin B3, and vitamin B1.
- Wakame covers your daily folate needs 47% more than semolina.
- Wakame contains 436 times more sodium than semolina. While wakame contains 872mg of sodium, semolina contains only 2mg.
Food varieties used in this article are Seaweed, wakame, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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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 MagnesiumMagnesium | +296.3% |
| Contains more CalciumCalcium | +111.3% |
| Contains more IronIron | +194.6% |
| Contains more ManganeseManganese | +35.3% |
| Contains more PotassiumPotassium | +248% |
| Contains more ZincZinc | +168.4% |
| Contains more PhosphorusPhosphorus | +91.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +2742.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3233.3% |
| Contains more Vitamin B2Vitamin B2 | +360% |
| Contains more Vitamin KVitamin K | +5200% |
| Contains more FolateFolate | +2350% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +273.3% |
| Contains more Vitamin B3Vitamin B3 | +215.5% |
| Contains more Vitamin B6Vitamin B6 | +22500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 196µg | 8µg | 47% |
| Sodium | 872mg | 2mg | 38% |
| Vitamin B6 | 0.002mg | 0.452mg | 35% |
| Selenium | 0.7µg | 19.9µg | 35% |
| Starch | 68.29g | 28% | |
| Carbs | 9.14g | 80.89g | 24% |
| Vitamin B3 | 1.6mg | 5.048mg | 22% |
| Magnesium | 107mg | 27mg | 19% |
| Iron | 2.18mg | 0.74mg | 18% |
| Calories | 45kcal | 374kcal | 16% |
| Manganese | 1.4mg | 1.035mg | 16% |
| Vitamin B2 | 0.23mg | 0.05mg | 14% |
| Vitamin B1 | 0.06mg | 0.224mg | 14% |
| Phosphorus | 80mg | 153mg | 10% |
| Protein | 3.03g | 7.51g | 9% |
| Calcium | 150mg | 71mg | 8% |
| Zinc | 0.38mg | 1.02mg | 6% |
| Vitamin E | 1mg | 0.03mg | 6% |
| Fiber | 0.5g | 1.8g | 5% |
| Vitamin K | 5.3µg | 0.1µg | 4% |
| Potassium | 50mg | 174mg | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin A | 18µg | 2% | |
| Fats | 0.64g | 1.03g | 1% |
| Saturated fat | 0.13g | 0.294g | 1% |
| Monounsaturated fat | 0.058g | 0.258g | 1% |
| Polyunsaturated fat | 0.218g | 0.322g | 1% |
| Net carbs | 8.64g | 79.09g | N/A |
| Sugar | 0.65g | 0.33g | N/A |
| Copper | 0.284mg | 0.284mg | 0% |
| Vitamin B5 | 0.697mg | 0.672mg | 0% |
| Tryptophan | 0.035mg | 0.103mg | 0% |
| Threonine | 0.165mg | 0.271mg | 0% |
| Isoleucine | 0.087mg | 0.339mg | 0% |
| Leucine | 0.257mg | 0.656mg | 0% |
| Lysine | 0.112mg | 0.215mg | 0% |
| Methionine | 0.063mg | 0.183mg | 0% |
| Phenylalanine | 0.112mg | 0.398mg | 0% |
| Valine | 0.209mg | 0.47mg | 0% |
| Histidine | 0.015mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +711.3% |
| Contains more OtherOther | +914.1% |
| Contains more ProteinProtein | +147.9% |
| Contains more FatsFats | +60.9% |
| Contains more CarbsCarbs | +785% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -55.8% |
| Contains more Mono. FatMonounsaturated fat | +344.8% |
| Contains more Poly. FatPolyunsaturated fat | +47.7% |
