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Wakame vs Shallot - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
5
:
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 Potassium +568%
Contains less Sodium -98.6%
Equal in Zinc - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 45% 15% 26% 30% 2% 11% 30%
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 Potassium +568%
Contains less Sodium -98.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
7
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 360IU 4IU Wakame
Vitamin E 1mg 0.04mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.017g Shallot
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
15
Shallot
Mineral Summary Score
58
Wakame
21
Shallot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
15%
Shallot
Carbohydrates
9%
Wakame
17%
Shallot
Fats
3%
Wakame
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.