Wakame vs. Soba — In-Depth Nutrition Comparison
Compare
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 for 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
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.
| Contains more MagnesiumMagnesium | +1088.9% |
| Contains more CalciumCalcium | +3650% |
| Contains more PotassiumPotassium | +42.9% |
| Contains more IronIron | +354.2% |
| Contains more CopperCopper | +3450% |
| Contains more ZincZinc | +216.7% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains more ManganeseManganese | +274.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +784.6% |
| Contains more Vitamin B3Vitamin B3 | +213.7% |
| Contains more Vitamin B5Vitamin B5 | +196.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2700% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.7% |
| Contains more Vitamin B6Vitamin B6 | +1900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 196µg | 7µg | 47% |
| Manganese | 1.4mg | 0.374mg | 45% |
| Sodium | 872mg | 60mg | 35% |
| Copper | 0.284mg | 0.008mg | 31% |
| Magnesium | 107mg | 9mg | 23% |
| Iron | 2.18mg | 0.48mg | 21% |
| Vitamin B2 | 0.23mg | 0.026mg | 16% |
| Calcium | 150mg | 4mg | 15% |
| Vitamin B5 | 0.697mg | 0.235mg | 9% |
| Phosphorus | 80mg | 25mg | 8% |
| Vitamin E | 1mg | 7% | |
| Vitamin B3 | 1.6mg | 0.51mg | 7% |
| Carbs | 9.14g | 21.44g | 4% |
| Vitamin K | 5.3µg | 4% | |
| Protein | 3.03g | 5.06g | 4% |
| Vitamin B6 | 0.002mg | 0.04mg | 3% |
| Choline | 13.9mg | 3% | |
| Calories | 45kcal | 99kcal | 3% |
| Vitamin B1 | 0.06mg | 0.094mg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Zinc | 0.38mg | 0.12mg | 2% |
| Fiber | 0.5g | 2% | |
| Vitamin A | 18µg | 0µg | 2% |
| Selenium | 0.7µg | 1% | |
| Saturated fat | 0.13g | 0.019g | 1% |
| Fats | 0.64g | 0.1g | 1% |
| Polyunsaturated fat | 0.218g | 0.031g | 1% |
| Net carbs | 8.64g | 21.44g | N/A |
| Potassium | 50mg | 35mg | 0% |
| Sugar | 0.65g | N/A | |
| Monounsaturated fat | 0.058g | 0.026g | 0% |
| Tryptophan | 0.035mg | 0.072mg | 0% |
| Threonine | 0.165mg | 0.177mg | 0% |
| Isoleucine | 0.087mg | 0.195mg | 0% |
| Leucine | 0.257mg | 0.33mg | 0% |
| Lysine | 0.112mg | 0.214mg | 0% |
| Methionine | 0.063mg | 0.072mg | 0% |
| Phenylalanine | 0.112mg | 0.217mg | 0% |
| Valine | 0.209mg | 0.249mg | 0% |
| Histidine | 0.015mg | 0.119mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +540% |
| Contains more OtherOther | +1746.2% |
| Contains more ProteinProtein | +67% |
| Contains more CarbsCarbs | +134.6% |
~equal in
Water
~73.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +123.1% |
| Contains more Poly. FatPolyunsaturated fat | +603.2% |
| Contains less Sat. FatSaturated fat | -85.4% |
