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  6. Wakame vs. Spirulina

Wakame vs. Spirulina — In-Depth Nutrition Comparison

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A recap on differences between Wakame and Spirulina

  • Wakame is higher in Manganese, Folate, Magnesium, Calcium, and Phosphorus, yet Spirulina is higher in Copper, Vitamin B1, Vitamin B2, and Iron.
  • Wakame covers your daily Manganese needs 53% more than Spirulina.
  • Wakame contains 22 times more Folate than Spirulina. While Wakame contains 196µg of Folate, Spirulina contains only 9µg.
  • The amount of Sodium in Spirulina is lower.

Food varieties used in this article are Seaweed, wakame, raw and Seaweed, spirulina, raw.

Infographic

Wakame vs Spirulina 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
:
4
Spirulina
Spirulina
Contains more Calcium +1150%
Contains more Magnesium +463.2%
Contains more Phosphorus +627.3%
Contains more Zinc +90%
Contains more Manganese +652.7%
Contains more Iron +28%
Contains more Potassium +154%
Contains less Sodium -88.8%
Contains more Copper +110.2%
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +1150%
Contains more Magnesium +463.2%
Contains more Phosphorus +627.3%
Contains more Zinc +90%
Contains more Manganese +652.7%
Contains more Iron +28%
Contains more Potassium +154%
Contains less Sodium -88.8%
Contains more Copper +110.2%
Equal in Selenium - 0.7

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.
Wakame
Wakame
7
:
3
Spirulina
Spirulina
Contains more Vitamin A +542.9%
Contains more Vitamin E +104.1%
Contains more Vitamin C +233.3%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +114.5%
Contains more Folate +2077.8%
Contains more Vitamin K +112%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +48.7%
Contains more Vitamin B6 +1600%
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +542.9%
Contains more Vitamin E +104.1%
Contains more Vitamin C +233.3%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +114.5%
Contains more Folate +2077.8%
Contains more Vitamin K +112%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +48.7%
Contains more Vitamin B6 +1600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Spirulina
Spirulina
Contains more Fats +64.1%
Contains more Carbs +277.7%
Contains more Other +1100%
Contains more Protein +95.4%
Contains more Water +13.4%
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
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Fats +64.1%
Contains more Carbs +277.7%
Contains more Other +1100%
Contains more Protein +95.4%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
3
:
0
Spirulina
Spirulina
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +105.7%
Equal in Saturated Fat - 0.135
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +105.7%
Equal in Saturated Fat - 0.135

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Spirulina Opinion
Net carbs 8.64g 2.02g Wakame
Protein 3.03g 5.92g Spirulina
Fats 0.64g 0.39g Wakame
Carbs 9.14g 2.42g Wakame
Calories 45kcal 26kcal Wakame
Sugar 0.65g 0.3g Spirulina
Fiber 0.5g 0.4g Wakame
Calcium 150mg 12mg Wakame
Iron 2.18mg 2.79mg Spirulina
Magnesium 107mg 19mg Wakame
Phosphorus 80mg 11mg Wakame
Potassium 50mg 127mg Spirulina
Sodium 872mg 98mg Spirulina
Zinc 0.38mg 0.2mg Wakame
Copper 0.284mg 0.597mg Spirulina
Manganese 1.4mg 0.186mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 56IU Wakame
Vitamin A RAE 18µg 3µg Wakame
Vitamin E 1mg 0.49mg Wakame
Vitamin C 3mg 0.9mg Wakame
Vitamin B1 0.06mg 0.222mg Spirulina
Vitamin B2 0.23mg 0.342mg Spirulina
Vitamin B3 1.6mg 1.196mg Wakame
Vitamin B5 0.697mg 0.325mg Wakame
Vitamin B6 0.002mg 0.034mg Spirulina
Folate 196µg 9µg Wakame
Vitamin K 5.3µg 2.5µg Wakame
Tryptophan 0.035mg 0.096mg Spirulina
Threonine 0.165mg 0.306mg Spirulina
Isoleucine 0.087mg 0.331mg Spirulina
Leucine 0.257mg 0.509mg Spirulina
Lysine 0.112mg 0.312mg Spirulina
Methionine 0.063mg 0.118mg Spirulina
Phenylalanine 0.112mg 0.286mg Spirulina
Valine 0.209mg 0.362mg Spirulina
Histidine 0.015mg 0.112mg Spirulina
Saturated Fat 0.13g 0.135g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.034g Wakame
Polyunsaturated fat 0.218g 0.106g Wakame

Which food is preferable for your diet?

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

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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
18%
Spirulina
Minerals Daily Need Coverage Score
65%
Wakame
38%
Spirulina

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.005g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 774mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.