Wakame vs. Pretzel — In-Depth Nutrition Comparison
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What are the main differences between wakame and pretzel?
- Wakame is richer in magnesium, manganese, copper, and calcium, while pretzel is higher in vitamin B1, iron, vitamin B3, fiber, and vitamin B2.
- Pretzel's daily need coverage for vitamin B1 is 30% higher.
- Pretzel has 6 times less calcium than wakame. Wakame has 150mg of calcium, while pretzel has 27mg.
- Wakame is lower in sodium.
We used Seaweed, wakame, raw and Snacks, pretzels, hard, plain, salted types in this comparison.
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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 | +269% |
| Contains more CalciumCalcium | +455.6% |
| Contains more CopperCopper | +82.1% |
| Contains less SodiumSodium | -29.7% |
| Contains more ManganeseManganese | +37.9% |
| Contains more PotassiumPotassium | +346% |
| Contains more IronIron | +110.1% |
| Contains more ZincZinc | +173.7% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains more SeleniumSelenium | +528.6% |
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 | +42.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +112.8% |
| Contains more Vitamin B5Vitamin B5 | +116.5% |
| Contains more Vitamin KVitamin K | +89.3% |
| Contains more FolateFolate | +18.1% |
| Contains more Vitamin B1Vitamin B1 | +606.7% |
| Contains more Vitamin B2Vitamin B2 | +44.3% |
| Contains more Vitamin B3Vitamin B3 | +229.4% |
| Contains more Vitamin B6Vitamin B6 | +3600% |
| Contains more CholineCholine | +112.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.18mg | 4.58mg | 30% |
| Vitamin B1 | 0.06mg | 0.424mg | 30% |
| Starch | 72.58g | 30% | |
| Carbs | 9.14g | 80.39g | 24% |
| Vitamin B3 | 1.6mg | 5.27mg | 23% |
| Magnesium | 107mg | 29mg | 19% |
| Manganese | 1.4mg | 1.015mg | 17% |
| Calories | 45kcal | 384kcal | 17% |
| Sodium | 872mg | 1240mg | 16% |
| Copper | 0.284mg | 0.156mg | 14% |
| Protein | 3.03g | 10.04g | 14% |
| Fiber | 0.5g | 3.4g | 12% |
| Calcium | 150mg | 27mg | 12% |
| Folate | 196µg | 166µg | 8% |
| Vitamin B2 | 0.23mg | 0.332mg | 8% |
| Vitamin B5 | 0.697mg | 0.322mg | 8% |
| Polyunsaturated fat | 0.218g | 1.291g | 7% |
| Phosphorus | 80mg | 128mg | 7% |
| Selenium | 0.7µg | 4.4µg | 7% |
| Zinc | 0.38mg | 1.04mg | 6% |
| Vitamin B6 | 0.002mg | 0.074mg | 6% |
| Potassium | 50mg | 223mg | 5% |
| Fats | 0.64g | 2.93g | 4% |
| Vitamin E | 1mg | 0.47mg | 4% |
| Choline | 13.9mg | 29.5mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Vitamin K | 5.3µg | 2.8µg | 2% |
| Monounsaturated fat | 0.058g | 0.727g | 2% |
| Vitamin C | 3mg | 2.1mg | 1% |
| Saturated fat | 0.13g | 0.391g | 1% |
| Net carbs | 8.64g | 76.99g | N/A |
| Sugar | 0.65g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.035mg | 0.097mg | 0% |
| Threonine | 0.165mg | 0.25mg | 0% |
| Isoleucine | 0.087mg | 0.407mg | 0% |
| Leucine | 0.257mg | 0.757mg | 0% |
| Lysine | 0.112mg | 0.257mg | 0% |
| Methionine | 0.063mg | 0.177mg | 0% |
| Phenylalanine | 0.112mg | 0.52mg | 0% |
| Valine | 0.209mg | 0.48mg | 0% |
| Histidine | 0.015mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2455.6% |
| Contains more OtherOther | +105.1% |
| Contains more ProteinProtein | +231.4% |
| Contains more FatsFats | +357.8% |
| Contains more CarbsCarbs | +779.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.8% |
| Contains more Mono. FatMonounsaturated fat | +1153.4% |
| Contains more Poly. FatPolyunsaturated fat | +492.2% |
