Wakame vs. Soy milk — In-Depth Nutrition Comparison
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How are wakame and soy milk different?
- Wakame is higher in manganese, folate, magnesium, iron, copper, calcium, vitamin B2, and vitamin A; however, soy milk is richer in selenium.
- Daily need coverage for manganese for wakame is 51% higher.
- Wakame contains 120 times more vitamin A than soy milk. While wakame contains 360IU of vitamin A, soy milk contains only 3IU.
- Soy milk has less sodium.
Seaweed, wakame, raw and Soymilk, original, and vanilla, unfortified are the varieties used in this article.
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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 | +328% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +240.6% |
| Contains more CopperCopper | +121.9% |
| Contains more ZincZinc | +216.7% |
| Contains more PhosphorusPhosphorus | +53.8% |
| Contains more ManganeseManganese | +527.8% |
| Contains more PotassiumPotassium | +136% |
| Contains less SodiumSodium | -94.2% |
| Contains more SeleniumSelenium | +585.7% |
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 | +809.1% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +211.9% |
| Contains more Vitamin B5Vitamin B5 | +86.9% |
| Contains more Vitamin KVitamin K | +76.7% |
| Contains more FolateFolate | +988.9% |
| Contains more Vitamin B6Vitamin B6 | +3750% |
| Contains more CholineCholine | +69.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.223mg | 51% |
| Folate | 196µg | 18µg | 45% |
| Sodium | 872mg | 51mg | 36% |
| Magnesium | 107mg | 25mg | 20% |
| Iron | 2.18mg | 0.64mg | 19% |
| Copper | 0.284mg | 0.128mg | 17% |
| Calcium | 150mg | 25mg | 13% |
| Vitamin B2 | 0.23mg | 0.069mg | 12% |
| Vitamin B3 | 1.6mg | 0.513mg | 7% |
| Selenium | 0.7µg | 4.8µg | 7% |
| Vitamin B6 | 0.002mg | 0.077mg | 6% |
| Vitamin B5 | 0.697mg | 0.373mg | 6% |
| Vitamin E | 1mg | 0.11mg | 6% |
| Polyunsaturated fat | 0.218g | 0.961g | 5% |
| Phosphorus | 80mg | 52mg | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Zinc | 0.38mg | 0.12mg | 2% |
| Potassium | 50mg | 118mg | 2% |
| Vitamin K | 5.3µg | 3µg | 2% |
| Fats | 0.64g | 1.75g | 2% |
| Choline | 13.9mg | 23.6mg | 2% |
| Monounsaturated fat | 0.058g | 0.401g | 1% |
| Carbs | 9.14g | 6.28g | 1% |
| Calories | 45kcal | 54kcal | 0% |
| Protein | 3.03g | 3.27g | 0% |
| Net carbs | 8.64g | 5.68g | N/A |
| Sugar | 0.65g | 3.99g | N/A |
| Fiber | 0.5g | 0.6g | 0% |
| Vitamin B1 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0.13g | 0.205g | 0% |
| Tryptophan | 0.035mg | 0.038mg | 0% |
| Threonine | 0.165mg | 0.108mg | 0% |
| Isoleucine | 0.087mg | 0.114mg | 0% |
| Leucine | 0.257mg | 0.186mg | 0% |
| Lysine | 0.112mg | 0.131mg | 0% |
| Methionine | 0.063mg | 0.027mg | 0% |
| Phenylalanine | 0.112mg | 0.113mg | 0% |
| Valine | 0.209mg | 0.117mg | 0% |
| Histidine | 0.015mg | 0.061mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +45.5% |
| Contains more OtherOther | +1007.7% |
| Contains more FatsFats | +173.4% |
| Contains more WaterWater | +10.1% |
~equal in
Protein
~3.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.6% |
| Contains more Mono. FatMonounsaturated fat | +591.4% |
| Contains more Poly. FatPolyunsaturated fat | +340.8% |
