Wakame vs. Soba — In-Depth Nutrition Comparison
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The main differences between Wakame and Soba
- Wakame is richer than Soba in Folate, Manganese, Copper, Magnesium, Iron, Vitamin B2, Calcium, Vitamin B5, and Phosphorus.
- Daily need coverage for Folate from Wakame is 47% higher.
- Wakame contains 38 times more Calcium than Soba. Wakame contains 150mg of Calcium, while Soba contains 4mg.
- Soba contains less Sodium.
Food types used in this article are Seaweed, wakame, raw and Noodles, japanese, soba, cooked.
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
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Calcium
+3650%
Contains
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Iron
+354.2%
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Magnesium
+1088.9%
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Phosphorus
+220%
Contains
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Potassium
+42.9%
Contains
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Zinc
+216.7%
Contains
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Copper
+3450%
Contains
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Manganese
+274.3%
Contains
less
Sodium
-93.1%
Contains
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Calcium
+3650%
Contains
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Iron
+354.2%
Contains
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Magnesium
+1088.9%
Contains
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Phosphorus
+220%
Contains
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Potassium
+42.9%
Contains
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Zinc
+216.7%
Contains
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Copper
+3450%
Contains
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Manganese
+274.3%
Contains
less
Sodium
-93.1%
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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+784.6%
Contains
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Vitamin B3
+213.7%
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Vitamin B5
+196.6%
Contains
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Folate
+2700%
Contains
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Vitamin B1
+56.7%
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Vitamin B6
+1900%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+784.6%
Contains
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Vitamin B3
+213.7%
Contains
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Vitamin B5
+196.6%
Contains
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Folate
+2700%
Contains
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Vitamin B1
+56.7%
Contains
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Vitamin B6
+1900%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+540%
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Other
+1746.2%
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Protein
+67%
Contains
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Carbs
+134.6%
Equal in Water - 73.01
Contains
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Fats
+540%
Contains
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Other
+1746.2%
Contains
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Protein
+67%
Contains
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Carbs
+134.6%
Equal in Water - 73.01
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+123.1%
Contains
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Polyunsaturated fat
+603.2%
Contains
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Saturated Fat
-85.4%
Contains
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Monounsaturated Fat
+123.1%
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Polyunsaturated fat
+603.2%
Contains
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Saturated Fat
-85.4%
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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| Rich in minerals |
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| Lower in Glycemic Index |
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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 Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 8.64g | 21.44g |
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| Protein | 3.03g | 5.06g |
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| Fats | 0.64g | 0.1g |
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| Carbs | 9.14g | 21.44g |
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| Calories | 45kcal | 99kcal |
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| Sugar | 0.65g |
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| Fiber | 0.5g |
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| Calcium | 150mg | 4mg |
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| Iron | 2.18mg | 0.48mg |
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| Magnesium | 107mg | 9mg |
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| Phosphorus | 80mg | 25mg |
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| Potassium | 50mg | 35mg |
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| Sodium | 872mg | 60mg |
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| Zinc | 0.38mg | 0.12mg |
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| Copper | 0.284mg | 0.008mg |
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| Manganese | 1.4mg | 0.374mg |
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| Selenium | 0.7µg |
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| Vitamin A | 360IU | 0IU |
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| Vitamin A RAE | 18µg | 0µg |
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| Vitamin E | 1mg |
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| Vitamin C | 3mg | 0mg |
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| Vitamin B1 | 0.06mg | 0.094mg |
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| Vitamin B2 | 0.23mg | 0.026mg |
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| Vitamin B3 | 1.6mg | 0.51mg |
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| Vitamin B5 | 0.697mg | 0.235mg |
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| Vitamin B6 | 0.002mg | 0.04mg |
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| Folate | 196µg | 7µg |
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| Vitamin K | 5.3µg |
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| Tryptophan | 0.035mg | 0.072mg |
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| Threonine | 0.165mg | 0.177mg |
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| Isoleucine | 0.087mg | 0.195mg |
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| Leucine | 0.257mg | 0.33mg |
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| Lysine | 0.112mg | 0.214mg |
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| Methionine | 0.063mg | 0.072mg |
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| Phenylalanine | 0.112mg | 0.217mg |
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| Valine | 0.209mg | 0.249mg |
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| Histidine | 0.015mg | 0.119mg |
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| Saturated Fat | 0.13g | 0.019g |
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| Omega-3 - EPA | 0.186g |
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| Monounsaturated Fat | 0.058g | 0.026g |
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| Polyunsaturated fat | 0.218g | 0.031g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
29%
6%
Minerals Daily Need Coverage Score
65%
10%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Soba contains less Sodium (difference - 812mg)
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.111g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)