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Wakame vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between wakame and sun-dried tomato

  • Wakame is higher in folate and manganese, yet sun-dried tomato is higher in vitamin C, potassium, vitamin B6, fiber, copper, vitamin A, and vitamin B3.
  • Sun-dried tomato covers your daily vitamin C needs 110% more than wakame.
  • Wakame contains 9 times more folate than sun-dried tomato. While wakame contains 196µg of folate, sun-dried tomato contains only 23µg.
  • The amount of sodium in sun-dried tomato is lower.

Food varieties used in this article are Seaweed, wakame, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Wakame vs Sun-dried tomato 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.
Wakame
3
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +32.1%
Contains more CalciumCalcium +219.1%
Contains more ManganeseManganese +200.4%
Contains more PotassiumPotassium +3030%
Contains more IronIron +22.9%
Contains more CopperCopper +66.5%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +73.8%
Contains less SodiumSodium -69.5%
Contains more SeleniumSelenium +328.6%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +752.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3293.3%
Contains more Vitamin AVitamin A +255.6%
Contains more Vitamin B1Vitamin B1 +221.7%
Contains more Vitamin B2Vitamin B2 +66.5%
Contains more Vitamin B3Vitamin B3 +126.9%
Contains more Vitamin B6Vitamin B6 +15850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Sun-dried tomato DV% diff.
Vitamin C 3mg 101.8mg 110%
Potassium 50mg 1565mg 45%
Folate 196µg 23µg 43%
Manganese 1.4mg 0.466mg 41%
Sodium 872mg 266mg 26%
Vitamin B6 0.002mg 0.319mg 24%
Monounsaturated fat 0.058g 8.663g 22%
Fats 0.64g 14.08g 21%
Fiber 0.5g 5.8g 21%
Copper 0.284mg 0.473mg 21%
Vitamin B3 1.6mg 3.63mg 13%
Polyunsaturated fat 0.218g 2.06g 12%
Vitamin B2 0.23mg 0.383mg 12%
Vitamin B1 0.06mg 0.193mg 11%
Calcium 150mg 47mg 10%
Saturated fat 0.13g 1.893g 8%
Calories 45kcal 213kcal 8%
Phosphorus 80mg 139mg 8%
Vitamin E 1mg 7%
Iron 2.18mg 2.68mg 6%
Magnesium 107mg 81mg 6%
Vitamin A 18µg 64µg 5%
Carbs 9.14g 23.33g 5%
Vitamin B5 0.697mg 0.479mg 4%
Vitamin K 5.3µg 4%
Zinc 0.38mg 0.78mg 4%
Protein 3.03g 5.06g 4%
Selenium 0.7µg 3µg 4%
Choline 13.9mg 3%
Net carbs 8.64g 17.53g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.037mg 0%
Threonine 0.165mg 0.128mg 0%
Isoleucine 0.087mg 0.121mg 0%
Leucine 0.257mg 0.185mg 0%
Lysine 0.112mg 0.186mg 0%
Methionine 0.063mg 0.044mg 0%
Phenylalanine 0.112mg 0.131mg 0%
Valine 0.209mg 0.13mg 0%
Histidine 0.015mg 0.077mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +48.6%
Contains more OtherOther +94.6%
Contains more ProteinProtein +67%
Contains more FatsFats +2100%
Contains more CarbsCarbs +155.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +14836.2%
Contains more Poly. FatPolyunsaturated fat +845%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.