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

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 A +257.2%
Contains more Vitamin C +3293.3%
Contains more Vitamin B1 +221.7%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B6 +15850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin B5 +45.5%
Contains more Folate +752.2%
Contains more Vitamin A +257.2%
Contains more Vitamin C +3293.3%
Contains more Vitamin B1 +221.7%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B6 +15850%

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

All nutrients comparison - raw data values

Nutrient Wakame Sun-dried tomato Opinion
Net carbs 8.64g 17.53g Sun-dried tomato
Protein 3.03g 5.06g Sun-dried tomato
Fats 0.64g 14.08g Sun-dried tomato
Carbs 9.14g 23.33g Sun-dried tomato
Calories 45kcal 213kcal Sun-dried tomato
Starch g g
Fructose g g
Sugar 0.65g g Sun-dried tomato
Fiber 0.5g 5.8g Sun-dried tomato
Calcium 150mg 47mg Wakame
Iron 2.18mg 2.68mg Sun-dried tomato
Magnesium 107mg 81mg Wakame
Phosphorus 80mg 139mg Sun-dried tomato
Potassium 50mg 1565mg Sun-dried tomato
Sodium 872mg 266mg Sun-dried tomato
Zinc 0.38mg 0.78mg Sun-dried tomato
Copper 0.284mg 0.473mg Sun-dried tomato
Vitamin A 360IU 1286IU Sun-dried tomato
Vitamin E 1mg mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 101.8mg Sun-dried tomato
Vitamin B1 0.06mg 0.193mg Sun-dried tomato
Vitamin B2 0.23mg 0.383mg Sun-dried tomato
Vitamin B3 1.6mg 3.63mg Sun-dried tomato
Vitamin B5 0.697mg 0.479mg Wakame
Vitamin B6 0.002mg 0.319mg Sun-dried tomato
Folate 196µg 23µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg µg Wakame
Tryptophan 0.035mg 0.037mg Sun-dried tomato
Threonine 0.165mg 0.128mg Wakame
Isoleucine 0.087mg 0.121mg Sun-dried tomato
Leucine 0.257mg 0.185mg Wakame
Lysine 0.112mg 0.186mg Sun-dried tomato
Methionine 0.063mg 0.044mg Wakame
Phenylalanine 0.112mg 0.131mg Sun-dried tomato
Valine 0.209mg 0.13mg Wakame
Histidine 0.015mg 0.077mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 1.893g Wakame
Monounsaturated Fat 0.058g 8.663g Sun-dried tomato
Polyunsaturated fat 0.218g 2.06g Sun-dried tomato

Which food is preferable for your diet?

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

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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

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.

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.