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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 RAE, 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
:
5
Spinach raw
Spinach raw
Contains more Calcium +51.5%
Contains more Magnesium +35.4%
Contains more Phosphorus +63.3%
Contains more Copper +118.5%
Contains more Manganese +56.1%
Contains more Iron +24.3%
Contains more Potassium +1016%
Contains less Sodium -90.9%
Contains more Zinc +39.5%
Contains more Selenium +42.9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +51.5%
Contains more Magnesium +35.4%
Contains more Phosphorus +63.3%
Contains more Copper +118.5%
Contains more Manganese +56.1%
Contains more Iron +24.3%
Contains more Potassium +1016%
Contains less Sodium -90.9%
Contains more Zinc +39.5%
Contains more Selenium +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
4
:
6
Spinach raw
Spinach raw
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +972.3%
Contains more Vitamin A +2504.7%
Contains more Vitamin E +103%
Contains more Vitamin C +836.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B6 +9650%
Contains more Vitamin K +9011.3%
Equal in Folate - 194
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +972.3%
Contains more Vitamin A +2504.7%
Contains more Vitamin E +103%
Contains more Vitamin C +836.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B6 +9650%
Contains more Vitamin K +9011.3%
Equal in Folate - 194

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Spinach raw
Spinach raw
Contains more Fats +64.1%
Contains more Carbs +151.8%
Contains more Other +318.6%
Contains more Water +14.3%
Equal in Protein - 2.86
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Spinach raw
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 Fats +64.1%
Contains more Carbs +151.8%
Contains more Other +318.6%
Contains more Water +14.3%
Equal in Protein - 2.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated fat +32.1%
Contains less Saturated Fat -51.5%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated fat +32.1%
Contains less Saturated Fat -51.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Spinach raw Opinion
Net carbs 8.64g 1.43g Wakame
Protein 3.03g 2.86g Wakame
Fats 0.64g 0.39g Wakame
Carbs 9.14g 3.63g Wakame
Calories 45kcal 23kcal Wakame
Fructose 0.15g Spinach raw
Sugar 0.65g 0.42g Spinach raw
Fiber 0.5g 2.2g Spinach raw
Calcium 150mg 99mg Wakame
Iron 2.18mg 2.71mg Spinach raw
Magnesium 107mg 79mg Wakame
Phosphorus 80mg 49mg Wakame
Potassium 50mg 558mg Spinach raw
Sodium 872mg 79mg Spinach raw
Zinc 0.38mg 0.53mg Spinach raw
Copper 0.284mg 0.13mg Wakame
Manganese 1.4mg 0.897mg Wakame
Selenium 0.7µg 1µg Spinach raw
Vitamin A 360IU 9377IU Spinach raw
Vitamin A RAE 18µg 469µg Spinach raw
Vitamin E 1mg 2.03mg Spinach raw
Vitamin C 3mg 28.1mg Spinach raw
Vitamin B1 0.06mg 0.078mg Spinach raw
Vitamin B2 0.23mg 0.189mg Wakame
Vitamin B3 1.6mg 0.724mg Wakame
Vitamin B5 0.697mg 0.065mg Wakame
Vitamin B6 0.002mg 0.195mg Spinach raw
Folate 196µg 194µg Wakame
Vitamin K 5.3µg 482.9µg Spinach raw
Tryptophan 0.035mg 0.039mg Spinach raw
Threonine 0.165mg 0.122mg Wakame
Isoleucine 0.087mg 0.147mg Spinach raw
Leucine 0.257mg 0.223mg Wakame
Lysine 0.112mg 0.174mg Spinach raw
Methionine 0.063mg 0.053mg Wakame
Phenylalanine 0.112mg 0.129mg Spinach raw
Valine 0.209mg 0.161mg Wakame
Histidine 0.015mg 0.064mg Spinach raw
Saturated Fat 0.13g 0.063g Spinach raw
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.01g Wakame
Polyunsaturated fat 0.218g 0.165g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
181%
Spinach raw
Minerals Daily Need Coverage Score
65%
Wakame
45%
Spinach raw

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.067g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.