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  6. Wakame vs. Sockeye salmon

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
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
:
5
Sockeye salmon
Sockeye salmon
Contains more Calcium +1263.6%
Contains more Iron +319.2%
Contains more Magnesium +197.2%
Contains more Copper +273.7%
Contains more Manganese +10669.2%
Contains more Phosphorus +281.3%
Contains more Potassium +772%
Contains less Sodium -89.4%
Contains more Zinc +44.7%
Contains more Selenium +4971.4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +1263.6%
Contains more Iron +319.2%
Contains more Magnesium +197.2%
Contains more Copper +273.7%
Contains more Manganese +10669.2%
Contains more Phosphorus +281.3%
Contains more Potassium +772%
Contains less Sodium -89.4%
Contains more Zinc +44.7%
Contains more Selenium +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
Wakame
5
:
7
Sockeye salmon
Sockeye salmon
Contains more Vitamin A +86.5%
Contains more Vitamin C +∞%
Contains more Folate +2700%
Contains more Vitamin K +5200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +161.7%
Contains more Vitamin B3 +532.7%
Contains more Vitamin B5 +82.8%
Contains more Vitamin B6 +41250%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.99
Equal in Vitamin B2 - 0.246
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin A +86.5%
Contains more Vitamin C +∞%
Contains more Folate +2700%
Contains more Vitamin K +5200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +161.7%
Contains more Vitamin B3 +532.7%
Contains more Vitamin B5 +82.8%
Contains more Vitamin B6 +41250%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.99
Equal in Vitamin B2 - 0.246

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Sockeye salmon
Sockeye salmon
Contains more Carbs +∞%
Contains more Water +18.8%
Contains more Other +1061.3%
Contains more Protein +773.9%
Contains more Fats +770.3%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Carbs +∞%
Contains more Water +18.8%
Contains more Other +1061.3%
Contains more Protein +773.9%
Contains more Fats +770.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Sockeye salmon
Sockeye salmon
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +3113.8%
Contains more Polyunsaturated fat +508.7%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +3113.8%
Contains more Polyunsaturated 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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Sockeye salmon Opinion
Net carbs 8.64g 0g Wakame
Protein 3.03g 26.48g Sockeye salmon
Fats 0.64g 5.57g Sockeye salmon
Carbs 9.14g 0g Wakame
Calories 45kcal 156kcal Sockeye salmon
Sugar 0.65g 0g Sockeye salmon
Fiber 0.5g 0g Wakame
Calcium 150mg 11mg Wakame
Iron 2.18mg 0.52mg Wakame
Magnesium 107mg 36mg Wakame
Phosphorus 80mg 305mg Sockeye salmon
Potassium 50mg 436mg Sockeye salmon
Sodium 872mg 92mg Sockeye salmon
Zinc 0.38mg 0.55mg Sockeye salmon
Copper 0.284mg 0.076mg Wakame
Manganese 1.4mg 0.013mg Wakame
Selenium 0.7µg 35.5µg Sockeye salmon
Vitamin A 360IU 193IU Wakame
Vitamin A RAE 18µg 58µg Sockeye salmon
Vitamin E 1mg 0.99mg Wakame
Vitamin D 0IU 670IU Sockeye salmon
Vitamin D 0µg 16.7µg Sockeye salmon
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.157mg Sockeye salmon
Vitamin B2 0.23mg 0.246mg Sockeye salmon
Vitamin B3 1.6mg 10.123mg Sockeye salmon
Vitamin B5 0.697mg 1.274mg Sockeye salmon
Vitamin B6 0.002mg 0.827mg Sockeye salmon
Folate 196µg 7µg Wakame
Vitamin B12 0µg 4.47µg Sockeye salmon
Vitamin K 5.3µg 0.1µg Wakame
Tryptophan 0.035mg 0.335mg Sockeye salmon
Threonine 0.165mg 1.247mg Sockeye salmon
Isoleucine 0.087mg 1.274mg Sockeye salmon
Leucine 0.257mg 2.185mg Sockeye salmon
Lysine 0.112mg 2.574mg Sockeye salmon
Methionine 0.063mg 0.858mg Sockeye salmon
Phenylalanine 0.112mg 1.086mg Sockeye salmon
Valine 0.209mg 1.461mg Sockeye salmon
Histidine 0.015mg 0.711mg Sockeye salmon
Cholesterol 0mg 61mg Wakame
Trans Fat 0g 0.023g Wakame
Saturated Fat 0.13g 0.969g Wakame
Omega-3 - DHA 0g 0.56g Sockeye salmon
Omega-3 - EPA 0.186g 0.299g Sockeye salmon
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 0.058g 1.864g Sockeye salmon
Polyunsaturated fat 0.218g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Sockeye salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
137%
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 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.
Which food is richer in vitamins?
?
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.