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.
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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.
| Contains more MagnesiumMagnesium | +463.2% |
| Contains more CalciumCalcium | +1150% |
| Contains more ZincZinc | +90% |
| Contains more PhosphorusPhosphorus | +627.3% |
| Contains more ManganeseManganese | +652.7% |
| Contains more PotassiumPotassium | +154% |
| Contains more IronIron | +28% |
| Contains more CopperCopper | +110.2% |
| Contains less SodiumSodium | -88.8% |
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.
| Contains more Vitamin CVitamin C | +233.3% |
| Contains more Vitamin AVitamin A | +542.9% |
| Contains more Vitamin EVitamin E | +104.1% |
| Contains more Vitamin B3Vitamin B3 | +33.8% |
| Contains more Vitamin B5Vitamin B5 | +114.5% |
| Contains more Vitamin KVitamin K | +112% |
| Contains more FolateFolate | +2077.8% |
| Contains more CholineCholine | +113.8% |
| Contains more Vitamin B1Vitamin B1 | +270% |
| Contains more Vitamin B2Vitamin B2 | +48.7% |
| Contains more Vitamin B6Vitamin B6 | +1600% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +64.1% |
| Contains more CarbsCarbs | +277.7% |
| Contains more OtherOther | +1100% |
| Contains more ProteinProtein | +95.4% |
| Contains more WaterWater | +13.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +70.6% |
| Contains more Poly. FatPolyunsaturated fat | +105.7% |
~equal in
Saturated Fat
~0.135g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 45kcal | 26kcal |
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| Protein | 3.03g | 5.92g |
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| Fats | 0.64g | 0.39g |
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| Vitamin C | 3mg | 0.9mg |
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| Net carbs | 8.64g | 2.02g |
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| Carbs | 9.14g | 2.42g |
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| Magnesium | 107mg | 19mg |
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| Calcium | 150mg | 12mg |
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| Potassium | 50mg | 127mg |
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| Iron | 2.18mg | 2.79mg |
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| Sugar | 0.65g | 0.3g |
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| Fiber | 0.5g | 0.4g |
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| Copper | 0.284mg | 0.597mg |
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| Zinc | 0.38mg | 0.2mg |
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| Phosphorus | 80mg | 11mg |
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| Sodium | 872mg | 98mg |
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| Vitamin A | 360IU | 56IU |
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| Vitamin A | 18µg | 3µg |
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| Vitamin E | 1mg | 0.49mg |
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| Manganese | 1.4mg | 0.186mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.06mg | 0.222mg |
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| Vitamin B2 | 0.23mg | 0.342mg |
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| Vitamin B3 | 1.6mg | 1.196mg |
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| Vitamin B5 | 0.697mg | 0.325mg |
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| Vitamin B6 | 0.002mg | 0.034mg |
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| Vitamin K | 5.3µg | 2.5µg |
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| Folate | 196µg | 9µg |
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| Choline | 13.9mg | 6.5mg |
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| Saturated Fat | 0.13g | 0.135g |
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| Monounsaturated Fat | 0.058g | 0.034g |
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| Polyunsaturated fat | 0.218g | 0.106g |
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| Tryptophan | 0.035mg | 0.096mg |
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| Threonine | 0.165mg | 0.306mg |
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| Isoleucine | 0.087mg | 0.331mg |
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| Leucine | 0.257mg | 0.509mg |
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| Lysine | 0.112mg | 0.312mg |
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| Methionine | 0.063mg | 0.118mg |
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| Phenylalanine | 0.112mg | 0.286mg |
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| Valine | 0.209mg | 0.362mg |
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| Histidine | 0.015mg | 0.112mg |
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| Omega-3 - EPA | 0.186g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
28%
17%
Minerals Daily Need Coverage Score
65%
38%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Saturated Fat?
Wakame is lower in Saturated Fat (difference - 0.005g)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Spirulina is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Spirulina contains less Sodium (difference - 774mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)