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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 B3, and Vitamin B2.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
2
:
Contains more Calcium +219.1%
Contains more Magnesium +32.1%
Contains more Iron +22.9%
Contains more Potassium +3030%
Contains more Copper +66.5%
Contains more Zinc +105.3%
Contains more Phosphorus +73.8%
Contains less Sodium -69.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Contains more Calcium +219.1%
Contains more Magnesium +32.1%
Contains more Iron +22.9%
Contains more Potassium +3030%
Contains more Copper +66.5%
Contains more Zinc +105.3%
Contains more Phosphorus +73.8%
Contains less Sodium -69.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
4
:
Contains more Vitamin B5 +45.5%
Contains more Folate +752.2%
Contains more Vitamin C +3293.3%
Contains more Vitamin A +257.2%
Contains more Vitamin B1 +221.7%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B6 +15850%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Contains more Vitamin B5 +45.5%
Contains more Folate +752.2%
Contains more Vitamin C +3293.3%
Contains more Vitamin A +257.2%
Contains more Vitamin B1 +221.7%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B6 +15850%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
62
Sun-dried tomato
Mineral Summary Score
58
Wakame
73
Sun-dried tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
30%
Sun-dried tomato
Carbohydrates
9%
Wakame
23%
Sun-dried tomato
Fats
3%
Wakame
65%
Sun-dried tomato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Sun-dried tomato
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 1.763g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 30)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.4)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 606mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Wakame Sun-dried tomato Opinion
Calories 45 213 Sun-dried tomato
Protein 3.03 5.06 Sun-dried tomato
Fats 0.64 14.08 Sun-dried tomato
Vitamin C 3 101.8 Sun-dried tomato
Carbs 9.14 23.33 Sun-dried tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 2.68 Sun-dried tomato
Calcium 150 47 Wakame
Potassium 50 1565 Sun-dried tomato
Magnesium 107 81 Wakame
Sugar 0.65 Sun-dried tomato
Fiber 0.5 5.8 Sun-dried tomato
Copper 0.284 0.473 Sun-dried tomato
Zinc 0.38 0.78 Sun-dried tomato
Starch
Phosphorus 80 139 Sun-dried tomato
Sodium 872 266 Sun-dried tomato
Vitamin A 360 1286 Sun-dried tomato
Vitamin E 1 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.193 Sun-dried tomato
Vitamin B2 0.23 0.383 Sun-dried tomato
Vitamin B3 1.6 3.63 Sun-dried tomato
Vitamin B5 0.697 0.479 Wakame
Vitamin B6 0.002 0.319 Sun-dried tomato
Vitamin B12 0 0
Vitamin K 5.3 Wakame
Folate 196 23 Wakame
Trans Fat 0 0
Saturated Fat 0.13 1.893 Wakame
Monounsaturated Fat 0.058 8.663 Sun-dried tomato
Polyunsaturated fat 0.218 2.06 Sun-dried tomato
Tryptophan 0.035 0.037 Sun-dried tomato
Threonine 0.165 0.128 Wakame
Isoleucine 0.087 0.121 Sun-dried tomato
Leucine 0.257 0.185 Wakame
Lysine 0.112 0.186 Sun-dried tomato
Methionine 0.063 0.044 Wakame
Phenylalanine 0.112 0.131 Sun-dried tomato
Valine 0.209 0.13 Wakame
Histidine 0.015 0.077 Sun-dried tomato
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.