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  6. Wakame vs. Taco salad

Wakame vs. Taco salad — In-Depth Nutrition Comparison

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Important differences between wakame and taco salad

  • Wakame has more manganese, folate, magnesium, copper, and iron; however, taco salad has more vitamin B12, zinc, and vitamin B6.
  • Wakame's daily need coverage for manganese is 54% more.
  • Wakame has 5 times more folate than taco salad. Wakame has 196µg of folate, while taco salad has 42µg.
  • Taco salad is lower in sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Fast foods, taco salad.

Infographic

Wakame vs Taco salad 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
5
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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +311.5%
Contains more CalciumCalcium +54.6%
Contains more IronIron +89.6%
Contains more CopperCopper +151.3%
Contains more ManganeseManganese +738.3%
Contains more PotassiumPotassium +320%
Contains more ZincZinc +257.9%
Contains less SodiumSodium -55.8%
Contains more SeleniumSelenium +214.3%
~equal in Phosphorus ~72mg

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
8
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +29%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
Contains more Vitamin B6Vitamin B6 +5400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +67.6%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.68mg

All nutrients comparison - raw data values

Nutrient Wakame Taco salad DV% diff.
Manganese 1.4mg 0.167mg 54%
Folate 196µg 42µg 39%
Sodium 872mg 385mg 21%
Copper 0.284mg 0.113mg 19%
Magnesium 107mg 26mg 19%
Saturated fat 0.13g 3.446g 15%
Iron 2.18mg 1.15mg 13%
Vitamin B12 0µg 0.32µg 13%
Fats 0.64g 7.46g 10%
Zinc 0.38mg 1.36mg 9%
Vitamin B6 0.002mg 0.11mg 8%
Cholesterol 0mg 22mg 7%
Vitamin E 1mg 7%
Protein 3.03g 6.68g 7%
Monounsaturated fat 0.058g 2.606g 6%
Potassium 50mg 210mg 5%
Calcium 150mg 97mg 5%
Calories 45kcal 141kcal 5%
Polyunsaturated fat 0.218g 0.883g 4%
Vitamin B2 0.23mg 0.18mg 4%
Vitamin K 5.3µg 4%
Selenium 0.7µg 2.2µg 3%
Choline 13.9mg 23.3mg 2%
Fiber 0.5g 2%
Vitamin A 18µg 2%
Vitamin B3 1.6mg 1.24mg 2%
Vitamin B1 0.06mg 0.05mg 1%
Phosphorus 80mg 72mg 1%
Carbs 9.14g 11.91g 1%
Vitamin C 3mg 1.8mg 1%
Net carbs 8.64g 11.91g N/A
Sugar 0.65g N/A
Vitamin B5 0.697mg 0.68mg 0%
Tryptophan 0.035mg 0.075mg 0%
Threonine 0.165mg 0.254mg 0%
Isoleucine 0.087mg 0.311mg 0%
Leucine 0.257mg 0.549mg 0%
Lysine 0.112mg 0.486mg 0%
Methionine 0.063mg 0.145mg 0%
Phenylalanine 0.112mg 0.277mg 0%
Valine 0.209mg 0.343mg 0%
Histidine 0.015mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more OtherOther +350%
Contains more ProteinProtein +120.5%
Contains more FatsFats +1065.6%
Contains more CarbsCarbs +30.3%
~equal in Water ~72.35g

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +4393.1%
Contains more Poly. FatPolyunsaturated fat +305%

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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

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.