Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wakame
  5. Compare
  6. Wakame vs. Shallot

Wakame vs. Shallot — In-Depth Nutrition Comparison

Compare

What are the main differences between Wakame and Shallot?

  • Wakame is richer in Manganese, Folate, Copper, Magnesium, Vitamin B2, Iron, and Calcium, while Shallot is higher in Vitamin B6, and Fiber.
  • Wakame's daily need coverage for Manganese is 48% higher.
  • Shallot has 73 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Shallot has 12mg.

We used Seaweed, wakame, raw and Shallots, raw types in this comparison.

Infographic

Wakame vs Shallot 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
6
:
4
Shallot
Shallot
Contains more Calcium +305.4%
Contains more Iron +81.7%
Contains more Magnesium +409.5%
Contains more Phosphorus +33.3%
Contains more Copper +222.7%
Contains more Manganese +379.5%
Contains more Potassium +568%
Contains less Sodium -98.6%
Contains more Selenium +71.4%
Equal in Zinc - 0.4
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +305.4%
Contains more Iron +81.7%
Contains more Magnesium +409.5%
Contains more Phosphorus +33.3%
Contains more Copper +222.7%
Contains more Manganese +379.5%
Contains more Potassium +568%
Contains less Sodium -98.6%
Contains more Selenium +71.4%
Equal in Zinc - 0.4

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
:
2
Shallot
Shallot
Contains more Vitamin A +8900%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +700%
Contains more Vitamin B5 +140.3%
Contains more Folate +476.5%
Contains more Vitamin K +562.5%
Contains more Vitamin C +166.7%
Contains more Vitamin B6 +17150%
Equal in Vitamin B1 - 0.06
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +8900%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +700%
Contains more Vitamin B5 +140.3%
Contains more Folate +476.5%
Contains more Vitamin K +562.5%
Contains more Vitamin C +166.7%
Contains more Vitamin B6 +17150%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Shallot
Shallot
Contains more Protein +21.2%
Contains more Fats +540%
Contains more Other +800%
Contains more Carbs +83.8%
Equal in Water - 79.8
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
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Protein +21.2%
Contains more Fats +540%
Contains more Other +800%
Contains more Carbs +83.8%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Shallot
Shallot
Contains more Monounsaturated Fat +314.3%
Contains more Polyunsaturated fat +459%
Contains less Saturated Fat -86.9%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +314.3%
Contains more Polyunsaturated fat +459%
Contains less Saturated Fat -86.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Shallot Opinion
Net carbs 8.64g 13.6g Shallot
Protein 3.03g 2.5g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 16.8g Shallot
Calories 45kcal 72kcal Shallot
Sugar 0.65g 7.87g Wakame
Fiber 0.5g 3.2g Shallot
Calcium 150mg 37mg Wakame
Iron 2.18mg 1.2mg Wakame
Magnesium 107mg 21mg Wakame
Phosphorus 80mg 60mg Wakame
Potassium 50mg 334mg Shallot
Sodium 872mg 12mg Shallot
Zinc 0.38mg 0.4mg Shallot
Copper 0.284mg 0.088mg Wakame
Manganese 1.4mg 0.292mg Wakame
Selenium 0.7µg 1.2µg Shallot
Vitamin A 360IU 4IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.04mg Wakame
Vitamin C 3mg 8mg Shallot
Vitamin B1 0.06mg 0.06mg
Vitamin B2 0.23mg 0.02mg Wakame
Vitamin B3 1.6mg 0.2mg Wakame
Vitamin B5 0.697mg 0.29mg Wakame
Vitamin B6 0.002mg 0.345mg Shallot
Folate 196µg 34µg Wakame
Vitamin K 5.3µg 0.8µg Wakame
Tryptophan 0.035mg 0.028mg Wakame
Threonine 0.165mg 0.098mg Wakame
Isoleucine 0.087mg 0.106mg Shallot
Leucine 0.257mg 0.149mg Wakame
Lysine 0.112mg 0.125mg Shallot
Methionine 0.063mg 0.027mg Wakame
Phenylalanine 0.112mg 0.081mg Wakame
Valine 0.209mg 0.11mg Wakame
Histidine 0.015mg 0.043mg Shallot
Saturated Fat 0.13g 0.017g Shallot
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.014g Wakame
Polyunsaturated fat 0.218g 0.039g Wakame

Which food is preferable for your diet?

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

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
Shallot
Shallot vs Chives
Chives
Shallot
Shallot vs Parsley
Parsley
Shallot
Shallot vs Radish
Radish

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
15%
Shallot
Minerals Daily Need Coverage Score
65%
Wakame
21%
Shallot

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 7.22g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 30)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.3)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 860mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.113g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.