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
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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 | +500% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.186mg | 53% |
| Folate | 196µg | 9µg | 47% |
| Copper | 0.284mg | 0.597mg | 35% |
| Sodium | 872mg | 98mg | 34% |
| Magnesium | 107mg | 19mg | 21% |
| Vitamin B1 | 0.06mg | 0.222mg | 14% |
| Calcium | 150mg | 12mg | 14% |
| Phosphorus | 80mg | 11mg | 10% |
| Vitamin B2 | 0.23mg | 0.342mg | 9% |
| Iron | 2.18mg | 2.79mg | 8% |
| Vitamin B5 | 0.697mg | 0.325mg | 7% |
| Protein | 3.03g | 5.92g | 6% |
| Vitamin E | 1mg | 0.49mg | 3% |
| Vitamin B3 | 1.6mg | 1.196mg | 3% |
| Zinc | 0.38mg | 0.2mg | 2% |
| Potassium | 50mg | 127mg | 2% |
| Vitamin A | 18µg | 3µg | 2% |
| Carbs | 9.14g | 2.42g | 2% |
| Vitamin B6 | 0.002mg | 0.034mg | 2% |
| Vitamin C | 3mg | 0.9mg | 2% |
| Vitamin K | 5.3µg | 2.5µg | 2% |
| Choline | 13.9mg | 6.5mg | 1% |
| Polyunsaturated fat | 0.218g | 0.106g | 1% |
| Calories | 45kcal | 26kcal | 1% |
| Fats | 0.64g | 0.39g | 0% |
| Net carbs | 8.64g | 2.02g | N/A |
| Sugar | 0.65g | 0.3g | N/A |
| Fiber | 0.5g | 0.4g | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.13g | 0.135g | 0% |
| Monounsaturated fat | 0.058g | 0.034g | 0% |
| Tryptophan | 0.035mg | 0.096mg | 0% |
| Threonine | 0.165mg | 0.306mg | 0% |
| Isoleucine | 0.087mg | 0.331mg | 0% |
| Leucine | 0.257mg | 0.509mg | 0% |
| Lysine | 0.112mg | 0.312mg | 0% |
| Methionine | 0.063mg | 0.118mg | 0% |
| Phenylalanine | 0.112mg | 0.286mg | 0% |
| Valine | 0.209mg | 0.362mg | 0% |
| Histidine | 0.015mg | 0.112mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
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
