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  6. Wakame vs. Succotash

Wakame vs. Succotash — In-Depth Nutrition Comparison

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The main differences between wakame and succotash

  • Wakame is richer in folate, manganese, magnesium, calcium, vitamin B2, and vitamin B5, yet succotash is richer in vitamin C, fiber, and vitamin B1.
  • Daily need coverage for folate for wakame is 39% higher.
  • Wakame contains 218 times more sodium than succotash. Wakame contains 872mg of sodium, while succotash contains 4mg.

Food types used in this article are Seaweed, wakame, raw and Succotash, (corn and limas), raw.

Infographic

Wakame vs Succotash 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
6
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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more MagnesiumMagnesium +122.9%
Contains more CalciumCalcium +733.3%
Contains more IronIron +19.1%
Contains more CopperCopper +52.7%
Contains more ManganeseManganese +103.5%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +638%
Contains more ZincZinc +60.5%
Contains more PhosphorusPhosphorus +41.3%
Contains less SodiumSodium -99.5%

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 5% 0% 52% 19% 30% 7.7% 30% 0% 0% 30%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +180.5%
Contains more Vitamin B5Vitamin B5 +444.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +390%
Contains more Vitamin CVitamin C +403.3%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B6Vitamin B6 +6400%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.587mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Succotash DV% diff.
Folate 196µg 40µg 39%
Sodium 872mg 4mg 38%
Manganese 1.4mg 0.688mg 31%
Magnesium 107mg 48mg 14%
Vitamin C 3mg 15.1mg 13%
Calcium 150mg 18mg 13%
Fiber 0.5g 3.8g 13%
Vitamin B1 0.06mg 0.208mg 12%
Copper 0.284mg 0.186mg 11%
Vitamin B2 0.23mg 0.082mg 11%
Vitamin B5 0.697mg 0.128mg 11%
Vitamin B6 0.002mg 0.13mg 10%
Potassium 50mg 369mg 9%
Vitamin E 1mg 7%
Phosphorus 80mg 113mg 5%
Protein 3.03g 5.03g 4%
Iron 2.18mg 1.83mg 4%
Vitamin K 5.3µg 4%
Calories 45kcal 99kcal 3%
Carbs 9.14g 19.59g 3%
Choline 13.9mg 3%
Zinc 0.38mg 0.61mg 2%
Polyunsaturated fat 0.218g 0.489g 2%
Fats 0.64g 1.02g 1%
Protein per 100 calories 6.7g 5.1g N/A
Calories per 10 g protein 149kcal 197kcal N/A
Weight per 100 calories 222g 101g N/A
Net carbs 8.64g 15.79g N/A
Sugar 0.65g N/A
Vitamin A 18µg 15µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 1.6mg 1.587mg 0%
Saturated fat 0.13g 0.19g 0%
Monounsaturated fat 0.058g 0.198g 0%
Tryptophan 0.035mg 0.056mg 0%
Threonine 0.165mg 0.209mg 0%
Isoleucine 0.087mg 0.284mg 0%
Leucine 0.257mg 0.443mg 0%
Lysine 0.112mg 0.295mg 0%
Methionine 0.063mg 0.068mg 0%
Phenylalanine 0.112mg 0.243mg 0%
Valine 0.209mg 0.306mg 0%
Histidine 0.015mg 0.16mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more OtherOther +471.4%
Contains more ProteinProtein +66%
Contains more FatsFats +59.4%
Contains more CarbsCarbs +114.3%
~equal in Water ~73.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains less Sat. FatSaturated fat -31.6%
Contains more Mono. FatMonounsaturated fat +241.4%
Contains more Poly. FatPolyunsaturated fat +124.3%

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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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.