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Wakame vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between wakame and sockeye salmon

  • Wakame is higher in manganese, folate, and copper, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, selenium, vitamin B3, and phosphorus.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than wakame.
  • Wakame contains 108 times more manganese than sockeye salmon. While wakame contains 1.4mg of manganese, sockeye salmon contains only 0.013mg.
  • The amount of sodium in sockeye salmon is lower.

Food varieties used in this article are Seaweed, wakame, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Wakame vs Sockeye salmon 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.
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +197.2%
Contains more CalciumCalcium +1263.6%
Contains more IronIron +319.2%
Contains more CopperCopper +273.7%
Contains more ManganeseManganese +10669.2%
Contains more PotassiumPotassium +772%
Contains more ZincZinc +44.7%
Contains more PhosphorusPhosphorus +281.3%
Contains less SodiumSodium -89.4%
Contains more SeleniumSelenium +4971.4%

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
3
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +2700%
Contains more Vitamin AVitamin A +222.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +161.7%
Contains more Vitamin B3Vitamin B3 +532.7%
Contains more Vitamin B5Vitamin B5 +82.8%
Contains more Vitamin B6Vitamin B6 +41250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +710.1%
~equal in Vitamin E ~0.99mg
~equal in Vitamin B2 ~0.246mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.8%
Contains more OtherOther +1061.3%
Contains more ProteinProtein +773.9%
Contains more FatsFats +770.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +3113.8%
Contains more Poly. FatPolyunsaturated fat +508.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Sockeye salmon
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wakame Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 0.7µg 35.5µg 63%
Vitamin B6 0.002mg 0.827mg 63%
Manganese 1.4mg 0.013mg 60%
Vitamin B3 1.6mg 10.123mg 53%
Protein 3.03g 26.48g 47%
Folate 196µg 7µg 47%
Sodium 872mg 92mg 34%
Phosphorus 80mg 305mg 32%
Copper 0.284mg 0.076mg 23%
Iron 2.18mg 0.52mg 21%
Cholesterol 0mg 61mg 20%
Choline 13.9mg 112.6mg 18%
Magnesium 107mg 36mg 17%
Calcium 150mg 11mg 14%
Vitamin B5 0.697mg 1.274mg 12%
Potassium 50mg 436mg 11%
Vitamin B1 0.06mg 0.157mg 8%
Fats 0.64g 5.57g 8%
Polyunsaturated fat 0.218g 1.327g 7%
Calories 45kcal 156kcal 6%
Monounsaturated fat 0.058g 1.864g 5%
Saturated fat 0.13g 0.969g 4%
Vitamin A 18µg 58µg 4%
Vitamin K 5.3µg 0.1µg 4%
Carbs 9.14g 0g 3%
Vitamin C 3mg 0mg 3%
Fiber 0.5g 0g 2%
Zinc 0.38mg 0.55mg 2%
Vitamin B2 0.23mg 0.246mg 1%
Net carbs 8.64g 0g N/A
Sugar 0.65g 0g N/A
Vitamin E 1mg 0.99mg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.035mg 0.335mg 0%
Threonine 0.165mg 1.247mg 0%
Isoleucine 0.087mg 1.274mg 0%
Leucine 0.257mg 2.185mg 0%
Lysine 0.112mg 2.574mg 0%
Methionine 0.063mg 0.858mg 0%
Phenylalanine 0.112mg 1.086mg 0%
Valine 0.209mg 1.461mg 0%
Histidine 0.015mg 0.711mg 0%
Omega-3 - EPA 0.186g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Wakame
113%
Sockeye salmon
Minerals Daily Need Coverage Score
65%
Wakame
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.839g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $13)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 780mg)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.