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  6. Wakame vs. Garlic powder

Wakame vs. Garlic powder — In-Depth Nutrition Comparison

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How are wakame and garlic powder different?

  • Wakame is higher in folate; however, garlic powder is richer in vitamin B6, phosphorus, iron, selenium, fiber, potassium, vitamin B1, and copper.
  • Daily need coverage for vitamin B6 for garlic powder is 127% higher.
  • Wakame contains 15 times more sodium than garlic powder. While wakame contains 872mg of sodium, garlic powder contains only 60mg.

Seaweed, wakame, raw and Spices, garlic powder are the varieties used in this article.

Infographic

Wakame vs Garlic powder 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
3
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +39%
Contains more CalciumCalcium +89.9%
Contains more ManganeseManganese +43%
Contains more PotassiumPotassium +2286%
Contains more IronIron +159.2%
Contains more CopperCopper +87.7%
Contains more ZincZinc +686.8%
Contains more PhosphorusPhosphorus +417.5%
Contains less SodiumSodium -93.1%
Contains more SeleniumSelenium +3314.3%

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
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%
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +49.3%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin B3Vitamin B3 +101%
Contains more Vitamin KVitamin K +1225%
Contains more FolateFolate +317%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B6Vitamin B6 +82600%
Contains more CholineCholine +385.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.743mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Garlic powder DV% diff.
Vitamin B6 0.002mg 1.654mg 127%
Phosphorus 80mg 414mg 48%
Iron 2.18mg 5.65mg 43%
Selenium 0.7µg 23.9µg 42%
Folate 196µg 47µg 37%
Sodium 872mg 60mg 35%
Potassium 50mg 1193mg 34%
Fiber 0.5g 9g 34%
Vitamin B1 0.06mg 0.435mg 31%
Copper 0.284mg 0.533mg 28%
Protein 3.03g 16.55g 27%
Zinc 0.38mg 2.99mg 24%
Carbs 9.14g 72.73g 21%
Manganese 1.4mg 0.979mg 18%
Calories 45kcal 331kcal 14%
Choline 13.9mg 67.5mg 10%
Calcium 150mg 79mg 7%
Magnesium 107mg 77mg 7%
Vitamin B2 0.23mg 0.141mg 7%
Vitamin B3 1.6mg 0.796mg 5%
Vitamin K 5.3µg 0.4µg 4%
Vitamin E 1mg 0.67mg 2%
Vitamin A 18µg 0µg 2%
Vitamin C 3mg 1.2mg 2%
Vitamin B5 0.697mg 0.743mg 1%
Saturated fat 0.13g 0.249g 1%
Fats 0.64g 0.73g 0%
Net carbs 8.64g 63.73g N/A
Sugar 0.65g 2.43g N/A
Monounsaturated fat 0.058g 0.115g 0%
Polyunsaturated fat 0.218g 0.178g 0%
Tryptophan 0.035mg 0.121mg 0%
Threonine 0.165mg 0.374mg 0%
Isoleucine 0.087mg 0.414mg 0%
Leucine 0.257mg 0.728mg 0%
Lysine 0.112mg 0.768mg 0%
Methionine 0.063mg 0.111mg 0%
Phenylalanine 0.112mg 0.525mg 0%
Valine 0.209mg 0.667mg 0%
Histidine 0.015mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1140.2%
Contains more OtherOther +103.4%
Contains more ProteinProtein +446.2%
Contains more FatsFats +14.1%
Contains more CarbsCarbs +695.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -47.8%
Contains more Poly. FatPolyunsaturated fat +22.5%
Contains more Mono. FatMonounsaturated fat +98.3%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.