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Wakame vs. Soybean meal — In-Depth Nutrition Comparison

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How are wakame and soybean meal different?

  • Wakame contains less copper, iron, manganese, phosphorus, potassium, vitamin B1, magnesium, vitamin B6, and zinc than soybean meal.
  • Soybean meal covers your daily need for copper, 191% more than wakame.
  • Wakame has 291 times more sodium than soybean meal. Wakame has 872mg of sodium, while soybean meal has 3mg.

Seaweed, wakame, raw and Soy meal, defatted, raw types were used in this article.

Infographic

Wakame vs Soybean meal 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
0
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +186%
Contains more CalciumCalcium +62.7%
Contains more PotassiumPotassium +4880%
Contains more IronIron +528.4%
Contains more CopperCopper +604.2%
Contains more ZincZinc +1231.6%
Contains more PhosphorusPhosphorus +776.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +171.4%
Contains more SeleniumSelenium +371.4%

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
5
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1051.7%
Contains more Vitamin B3Vitamin B3 +61.7%
Contains more Vitamin B5Vitamin B5 +183.5%
Contains more Vitamin B6Vitamin B6 +28350%
Contains more FolateFolate +54.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1052.6%
Contains more OtherOther +29%
Contains more ProteinProtein +1523.8%
Contains more FatsFats +273.4%
Contains more CarbsCarbs +292.7%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -51.5%
Contains more Mono. FatMonounsaturated fat +605.2%
Contains more Poly. FatPolyunsaturated fat +379.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Soybean meal DV% diff.
Copper 0.284mg 2mg 191%
Iron 2.18mg 13.7mg 144%
Manganese 1.4mg 3.8mg 104%
Protein 3.03g 49.2g 92%
Phosphorus 80mg 701mg 89%
Potassium 50mg 2490mg 72%
Vitamin B1 0.06mg 0.691mg 53%
Magnesium 107mg 306mg 47%
Vitamin B6 0.002mg 0.569mg 44%
Zinc 0.38mg 5.06mg 43%
Sodium 872mg 3mg 38%
Folate 196µg 303µg 27%
Vitamin B5 0.697mg 1.976mg 26%
Calories 45kcal 337kcal 15%
Carbs 9.14g 35.89g 9%
Calcium 150mg 244mg 9%
Vitamin E 1mg 7%
Polyunsaturated fat 0.218g 1.045g 6%
Vitamin B3 1.6mg 2.587mg 6%
Selenium 0.7µg 3.3µg 5%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin C 3mg 0mg 3%
Fats 0.64g 2.39g 3%
Fiber 0.5g 2%
Vitamin B2 0.23mg 0.251mg 2%
Vitamin A 18µg 2µg 2%
Saturated fat 0.13g 0.268g 1%
Monounsaturated fat 0.058g 0.409g 1%
Net carbs 8.64g 35.89g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.653mg 0%
Threonine 0.165mg 1.952mg 0%
Isoleucine 0.087mg 2.18mg 0%
Leucine 0.257mg 3.66mg 0%
Lysine 0.112mg 2.991mg 0%
Methionine 0.063mg 0.606mg 0%
Phenylalanine 0.112mg 2.346mg 0%
Valine 0.209mg 2.243mg 0%
Histidine 0.015mg 1.212mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Soybean meal
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
58%
Soybean meal
Minerals Daily Need Coverage Score
65%
Wakame
264%
Soybean meal

Comparison summary

Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 68)
Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 869mg)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.