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  6. Wakame vs. Spinach raw

Wakame vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between wakame and spinach raw?

  • Wakame is richer in manganese, copper, and vitamin B5, while spinach raw is higher in vitamin K, vitamin A, vitamin C, potassium, vitamin B6, and vitamin E.
  • Spinach raw's daily need coverage for vitamin K is 398% higher.
  • Spinach raw has 11 times less sodium than wakame. Wakame has 872mg of sodium, while spinach raw has 79mg.

We used Seaweed, wakame, raw and Spinach, raw types in this comparison.

Infographic

Wakame vs Spinach raw 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
5
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +35.4%
Contains more CalciumCalcium +51.5%
Contains more CopperCopper +118.5%
Contains more PhosphorusPhosphorus +63.3%
Contains more ManganeseManganese +56.1%
Contains more PotassiumPotassium +1016%
Contains more IronIron +24.3%
Contains more ZincZinc +39.5%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +42.9%

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
3
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +121%
Contains more Vitamin B5Vitamin B5 +972.3%
Contains more Vitamin CVitamin C +836.7%
Contains more Vitamin AVitamin A +2505.6%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B6Vitamin B6 +9650%
Contains more Vitamin KVitamin K +9011.3%
Contains more CholineCholine +38.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~194µg

All nutrients comparison - raw data values

Nutrient Wakame Spinach raw DV% diff.
Vitamin K 5.3µg 482.9µg 398%
Vitamin A 18µg 469µg 50%
Sodium 872mg 79mg 34%
Vitamin C 3mg 28.1mg 28%
Manganese 1.4mg 0.897mg 22%
Copper 0.284mg 0.13mg 17%
Potassium 50mg 558mg 15%
Vitamin B6 0.002mg 0.195mg 15%
Vitamin B5 0.697mg 0.065mg 13%
Vitamin E 1mg 2.03mg 7%
Magnesium 107mg 79mg 7%
Iron 2.18mg 2.71mg 7%
Fiber 0.5g 2.2g 7%
Calcium 150mg 99mg 5%
Vitamin B3 1.6mg 0.724mg 5%
Phosphorus 80mg 49mg 4%
Vitamin B2 0.23mg 0.189mg 3%
Carbs 9.14g 3.63g 2%
Vitamin B1 0.06mg 0.078mg 2%
Folate 196µg 194µg 1%
Choline 13.9mg 19.3mg 1%
Calories 45kcal 23kcal 1%
Selenium 0.7µg 1µg 1%
Zinc 0.38mg 0.53mg 1%
Protein 3.03g 2.86g 0%
Fats 0.64g 0.39g 0%
Net carbs 8.64g 1.43g N/A
Sugar 0.65g 0.42g N/A
Saturated fat 0.13g 0.063g 0%
Monounsaturated fat 0.058g 0.01g 0%
Polyunsaturated fat 0.218g 0.165g 0%
Tryptophan 0.035mg 0.039mg 0%
Threonine 0.165mg 0.122mg 0%
Isoleucine 0.087mg 0.147mg 0%
Leucine 0.257mg 0.223mg 0%
Lysine 0.112mg 0.174mg 0%
Methionine 0.063mg 0.053mg 0%
Phenylalanine 0.112mg 0.129mg 0%
Valine 0.209mg 0.161mg 0%
Histidine 0.015mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +64.1%
Contains more CarbsCarbs +151.8%
Contains more OtherOther +318.6%
Contains more WaterWater +14.3%
~equal in Protein ~2.86g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +32.1%
Contains less Sat. FatSaturated fat -51.5%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.