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Wakame vs. Spelt — In-Depth Nutrition Comparison

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How are wakame and spelt different?

  • Wakame is higher in folate; however, spelt is richer in manganese, phosphorus, fiber, vitamin B3, iron, zinc, vitamin B1, and copper.
  • Daily need coverage for manganese for spelt is 69% higher.
  • Wakame contains 109 times more sodium than spelt. While wakame contains 872mg of sodium, spelt contains only 8mg.

Seaweed, wakame, raw and Spelt, uncooked are the varieties used in this article.

Infographic

Wakame vs Spelt 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.
Wakame
1
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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +455.6%
Contains more MagnesiumMagnesium +27.1%
Contains more PotassiumPotassium +676%
Contains more IronIron +103.7%
Contains more CopperCopper +79.9%
Contains more ZincZinc +763.2%
Contains more PhosphorusPhosphorus +401.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +113.1%
Contains more SeleniumSelenium +1571.4%

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
7
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%
Spelt
4
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.6%
Contains more Vitamin B2Vitamin B2 +103.5%
Contains more Vitamin KVitamin K +47.2%
Contains more FolateFolate +335.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more Vitamin B3Vitamin B3 +327.7%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B6Vitamin B6 +11400%
~equal in Vitamin D ~µg
~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
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +625.9%
Contains more OtherOther +302.2%
Contains more ProteinProtein +380.9%
Contains more FatsFats +279.7%
Contains more CarbsCarbs +667.9%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -68%
Contains more Mono. FatMonounsaturated fat +667.2%
Contains more Poly. FatPolyunsaturated fat +477.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Spelt DV% diff.
Manganese 1.4mg 2.983mg 69%
Phosphorus 80mg 401mg 46%
Fiber 0.5g 10.7g 41%
Folate 196µg 45µg 38%
Sodium 872mg 8mg 38%
Vitamin B3 1.6mg 6.843mg 33%
Iron 2.18mg 4.44mg 28%
Zinc 0.38mg 3.28mg 26%
Copper 0.284mg 0.511mg 25%
Vitamin B1 0.06mg 0.364mg 25%
Protein 3.03g 14.57g 23%
Starch 53.92g 22%
Selenium 0.7µg 11.7µg 20%
Carbs 9.14g 70.19g 20%
Vitamin B6 0.002mg 0.23mg 18%
Calories 45kcal 338kcal 15%
Calcium 150mg 27mg 12%
Potassium 50mg 388mg 10%
Vitamin B2 0.23mg 0.113mg 9%
Polyunsaturated fat 0.218g 1.258g 7%
Magnesium 107mg 136mg 7%
Vitamin B5 0.697mg 1.068mg 7%
Choline 13.9mg 3%
Vitamin C 3mg 0mg 3%
Fats 0.64g 2.43g 3%
Vitamin A 18µg 0µg 2%
Monounsaturated fat 0.058g 0.445g 1%
Saturated fat 0.13g 0.406g 1%
Vitamin E 1mg 0.79mg 1%
Vitamin K 5.3µg 3.6µg 1%
Net carbs 8.64g 59.49g N/A
Sugar 0.65g 6.82g N/A
Tryptophan 0.035mg 0.132mg 0%
Threonine 0.165mg 0.443mg 0%
Isoleucine 0.087mg 0.552mg 0%
Leucine 0.257mg 1.07mg 0%
Lysine 0.112mg 0.409mg 0%
Methionine 0.063mg 0.258mg 0%
Phenylalanine 0.112mg 0.737mg 0%
Valine 0.209mg 0.681mg 0%
Histidine 0.015mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.186g N/A
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
65%
Wakame
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 6.17g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.276g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 864mg)
Which food is richer in minerals?
Spelt
Spelt 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 ($)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.