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.
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 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% |
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% |
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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| Lower in Glycemic Index |
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| Lower in price |
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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 |
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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%
24%
Minerals Daily Need Coverage Score
65%
52%
Comparison summary
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 0.164g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 54)
Which food is cheaper?
Wakame is cheaper (difference - $1.4)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 870mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.