Wakame vs. Soy sauce — In-Depth Nutrition Comparison
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Important differences between wakame and soy sauce
- Wakame has more folate, copper, manganese, calcium, iron, and vitamin B5; however, soy sauce has more phosphorus, potassium, and vitamin B6.
- Soy sauce's daily need coverage for sodium is 201% more.
- Wakame has 14 times more folate than soy sauce. Wakame has 196µg of folate, while soy sauce has 14µg.
- Wakame is lower in sodium.
The food varieties used in the comparison are Seaweed, wakame, raw and Soy sauce made from soy and wheat (shoyu).
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 more MagnesiumMagnesium | +44.6% |
| Contains more CalciumCalcium | +354.5% |
| Contains more IronIron | +50.3% |
| Contains more CopperCopper | +560.5% |
| Contains less SodiumSodium | -84.1% |
| Contains more ManganeseManganese | +37.5% |
| Contains more SeleniumSelenium | +40% |
| Contains more PotassiumPotassium | +770% |
| Contains more ZincZinc | +128.9% |
| Contains more PhosphorusPhosphorus | +107.5% |
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 B1Vitamin B1 | +81.8% |
| Contains more Vitamin B2Vitamin B2 | +39.4% |
| Contains more Vitamin B5Vitamin B5 | +134.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1300% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
| Contains more Vitamin B6Vitamin B6 | +7300% |
| Contains more CholineCholine | +31.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 872mg | 5493mg | 201% |
| Folate | 196µg | 14µg | 46% |
| Copper | 0.284mg | 0.043mg | 27% |
| Manganese | 1.4mg | 1.018mg | 17% |
| Calcium | 150mg | 33mg | 12% |
| Phosphorus | 80mg | 166mg | 12% |
| Vitamin B6 | 0.002mg | 0.148mg | 11% |
| Potassium | 50mg | 435mg | 11% |
| Protein | 3.03g | 8.14g | 10% |
| Iron | 2.18mg | 1.45mg | 9% |
| Magnesium | 107mg | 74mg | 8% |
| Vitamin B5 | 0.697mg | 0.297mg | 8% |
| Vitamin E | 1mg | 0mg | 7% |
| Vitamin B2 | 0.23mg | 0.165mg | 5% |
| Zinc | 0.38mg | 0.87mg | 4% |
| Vitamin K | 5.3µg | 0µg | 4% |
| Vitamin B3 | 1.6mg | 2.196mg | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin B1 | 0.06mg | 0.033mg | 2% |
| Vitamin A | 18µg | 0µg | 2% |
| Carbs | 9.14g | 4.93g | 1% |
| Choline | 13.9mg | 18.3mg | 1% |
| Fiber | 0.5g | 0.8g | 1% |
| Calories | 45kcal | 53kcal | 0% |
| Fats | 0.64g | 0.57g | 0% |
| Net carbs | 8.64g | 4.13g | N/A |
| Sugar | 0.65g | 0.4g | N/A |
| Selenium | 0.7µg | 0.5µg | 0% |
| Saturated fat | 0.13g | 0.073g | 0% |
| Monounsaturated fat | 0.058g | 0.088g | 0% |
| Polyunsaturated fat | 0.218g | 0.263g | 0% |
| Tryptophan | 0.035mg | 0.096mg | 0% |
| Threonine | 0.165mg | 0.271mg | 0% |
| Isoleucine | 0.087mg | 0.318mg | 0% |
| Leucine | 0.257mg | 0.537mg | 0% |
| Lysine | 0.112mg | 0.381mg | 0% |
| Methionine | 0.063mg | 0.097mg | 0% |
| Phenylalanine | 0.112mg | 0.353mg | 0% |
| Valine | 0.209mg | 0.332mg | 0% |
| Histidine | 0.015mg | 0.174mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +12.3% |
| Contains more CarbsCarbs | +85.4% |
| Contains more WaterWater | +12.4% |
| Contains more ProteinProtein | +168.6% |
| Contains more OtherOther | +111.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -43.8% |
| Contains more Mono. FatMonounsaturated fat | +51.7% |
| Contains more Poly. FatPolyunsaturated fat | +20.6% |
