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  6. Wakame vs. Skipjack tuna

Wakame vs. Skipjack tuna — In-Depth Nutrition Comparison

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How are wakame and skipjack tuna different?

  • Wakame is higher in manganese, folate, and copper; however, skipjack tuna is richer in vitamin B3, vitamin B12, selenium, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin B3 for skipjack tuna is 107% higher.
  • Wakame contains 74 times more manganese than skipjack tuna. While wakame contains 1.4mg of manganese, skipjack tuna contains only 0.019mg.
  • Skipjack tuna has less sodium.

Seaweed, wakame, raw and Fish, tuna, skipjack, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Wakame vs Skipjack tuna 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
5
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +143.2%
Contains more CalciumCalcium +305.4%
Contains more IronIron +36.3%
Contains more CopperCopper +158.2%
Contains more ManganeseManganese +7268.4%
Contains more PotassiumPotassium +944%
Contains more ZincZinc +176.3%
Contains more PhosphorusPhosphorus +256.3%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +6585.7%

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
8
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1860%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +1072.3%
Contains more Vitamin B6Vitamin B6 +48950%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~18µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wakame Skipjack tuna DV% diff.
Vitamin B3 1.6mg 18.756mg 107%
Vitamin B12 0µg 2.19µg 91%
Selenium 0.7µg 46.8µg 84%
Vitamin B6 0.002mg 0.981mg 75%
Manganese 1.4mg 0.019mg 60%
Protein 3.03g 28.21g 50%
Folate 196µg 10µg 47%
Sodium 872mg 47mg 36%
Phosphorus 80mg 285mg 29%
Cholesterol 0mg 60mg 20%
Copper 0.284mg 0.11mg 19%
Magnesium 107mg 44mg 15%
Potassium 50mg 522mg 14%
Calcium 150mg 37mg 11%
Vitamin B2 0.23mg 0.122mg 8%
Vitamin E 1mg 7%
Iron 2.18mg 1.6mg 7%
Zinc 0.38mg 1.05mg 6%
Vitamin B5 0.697mg 0.485mg 4%
Vitamin K 5.3µg 4%
Calories 45kcal 132kcal 4%
Choline 13.9mg 3%
Carbs 9.14g 0g 3%
Vitamin B1 0.06mg 0.038mg 2%
Fiber 0.5g 0g 2%
Vitamin C 3mg 1mg 2%
Fats 0.64g 1.29g 1%
Saturated fat 0.13g 0.42g 1%
Polyunsaturated fat 0.218g 0.403g 1%
Net carbs 8.64g 0g N/A
Sugar 0.65g N/A
Vitamin A 18µg 18µg 0%
Monounsaturated fat 0.058g 0.243g 0%
Tryptophan 0.035mg 0.316mg 0%
Threonine 0.165mg 1.237mg 0%
Isoleucine 0.087mg 1.3mg 0%
Leucine 0.257mg 2.293mg 0%
Lysine 0.112mg 2.59mg 0%
Methionine 0.063mg 0.835mg 0%
Phenylalanine 0.112mg 1.101mg 0%
Valine 0.209mg 1.453mg 0%
Histidine 0.015mg 0.83mg 0%
Omega-3 - EPA 0.186g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.4%
Contains more ProteinProtein +831%
Contains more FatsFats +101.6%
Contains more OtherOther +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +319%
Contains more Poly. FatPolyunsaturated fat +84.9%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.