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  6. Wakame vs. Sweet and sour

Wakame vs. Sweet and sour — In-Depth Nutrition Comparison

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How are wakame and sweet and sour different?

  • Wakame has more folate, manganese, iron, magnesium, copper, vitamin B2, calcium, vitamin B5, and phosphorus than sweet and sour.
  • Daily need coverage for folate for wakame is 47% higher.
  • Wakame contains 15 times more calcium than sweet and sour. While wakame contains 150mg of calcium, sweet, and sour contains only 10mg.
  • Sweet and sour has less sodium.

Seaweed, wakame, raw and Sauce, sweet, and sour, ready-to-serve are the varieties used in this article.

Infographic

Wakame vs Sweet and sour 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
8
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +1237.5%
Contains more CalciumCalcium +1400%
Contains more IronIron +938.1%
Contains more CopperCopper +259.5%
Contains more ZincZinc +322.2%
Contains more PhosphorusPhosphorus +1042.9%
Contains more ManganeseManganese +84%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +98%
Contains less SodiumSodium -57.5%

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
9
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +1110.5%
Contains more Vitamin B3Vitamin B3 +755.6%
Contains more Vitamin B5Vitamin B5 +649.5%
Contains more Vitamin KVitamin K +2550%
Contains more FolateFolate +2350%
Contains more CholineCholine +479.2%
Contains more Vitamin CVitamin C +190%
Contains more Vitamin B6Vitamin B6 +2550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Sweet and sour DV% diff.
Folate 196µg 8µg 47%
Manganese 1.4mg 0.761mg 28%
Iron 2.18mg 0.21mg 25%
Magnesium 107mg 8mg 24%
Copper 0.284mg 0.079mg 23%
Sodium 872mg 371mg 22%
Vitamin B2 0.23mg 0.019mg 16%
Calcium 150mg 10mg 14%
Vitamin B5 0.697mg 0.093mg 12%
Carbs 9.14g 38.22g 10%
Phosphorus 80mg 7mg 10%
Vitamin B3 1.6mg 0.187mg 9%
Vitamin E 1mg 0.01mg 7%
Vitamin C 3mg 8.7mg 6%
Protein 3.03g 0.27g 6%
Calories 45kcal 150kcal 5%
Vitamin B6 0.002mg 0.053mg 4%
Vitamin K 5.3µg 0.2µg 4%
Zinc 0.38mg 0.09mg 3%
Choline 13.9mg 2.4mg 2%
Fiber 0.5g 0.1g 2%
Vitamin A 18µg 1µg 2%
Saturated fat 0.13g 0g 1%
Polyunsaturated fat 0.218g 0g 1%
Vitamin B1 0.06mg 0.048mg 1%
Selenium 0.7µg 0.4µg 1%
Potassium 50mg 99mg 1%
Fats 0.64g 0.02g 1%
Net carbs 8.64g 38.12g N/A
Sugar 0.65g 18.75g N/A
Monounsaturated fat 0.058g 0g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +1022.2%
Contains more FatsFats +3100%
Contains more WaterWater +32.7%
Contains more OtherOther +490.2%
Contains more CarbsCarbs +318.2%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.