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  6. Wakame vs. Soybean meal

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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
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%

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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.