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  6. Wakame vs. Taro

Wakame vs. Taro — In-Depth Nutrition Comparison

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What are the differences between wakame and taro?

  • Wakame is higher in manganese, folate, iron, magnesium, vitamin B2, and copper; however, taro is richer in vitamin B6, potassium, and fiber.
  • Wakame's daily need coverage for manganese is 44% more.
  • Taro contains 79 times less sodium than wakame. Wakame contains 872mg of sodium, while taro contains 11mg.

We used Seaweed, wakame, raw and Taro, raw types in this article.

Infographic

Wakame vs Taro 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
6
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%
Taro
Taro
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +224.2%
Contains more CalciumCalcium +248.8%
Contains more IronIron +296.4%
Contains more CopperCopper +65.1%
Contains more ZincZinc +65.2%
Contains more ManganeseManganese +265.5%
Contains more PotassiumPotassium +1082%
Contains less SodiumSodium -98.7%
~equal in Phosphorus ~84mg
~equal in Selenium ~0.7µg

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Taro
Taro
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1.3% 48% 24% 5.8% 11% 18% 65% 0% 2.5% 17%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +130%
Contains more Vitamin KVitamin K +430%
Contains more FolateFolate +790.9%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +138%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B6Vitamin B6 +14050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Taro DV% diff.
Manganese 1.4mg 0.383mg 44%
Folate 196µg 22µg 44%
Sodium 872mg 11mg 37%
Vitamin B6 0.002mg 0.283mg 22%
Iron 2.18mg 0.55mg 20%
Magnesium 107mg 33mg 18%
Potassium 50mg 591mg 16%
Vitamin B2 0.23mg 0.025mg 16%
Fiber 0.5g 4.1g 14%
Copper 0.284mg 0.172mg 12%
Calcium 150mg 43mg 11%
Vitamin E 1mg 2.38mg 9%
Vitamin B5 0.697mg 0.303mg 8%
Carbs 9.14g 26.46g 6%
Vitamin B3 1.6mg 0.6mg 6%
Vitamin K 5.3µg 1µg 4%
Calories 45kcal 112kcal 3%
Protein 3.03g 1.5g 3%
Vitamin B1 0.06mg 0.095mg 3%
Vitamin C 3mg 4.5mg 2%
Vitamin A 18µg 4µg 2%
Fats 0.64g 0.2g 1%
Zinc 0.38mg 0.23mg 1%
Phosphorus 80mg 84mg 1%
Choline 13.9mg 17.3mg 1%
Polyunsaturated fat 0.218g 0.083g 1%
Protein per 100 calories 6.7g 1.3g N/A
Calories per 10 g protein 149kcal 747kcal N/A
Weight per 100 calories 222g 89g N/A
Net carbs 8.64g 22.36g N/A
Sugar 0.65g 0.4g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.13g 0.041g 0%
Monounsaturated fat 0.058g 0.016g 0%
Tryptophan 0.035mg 0.023mg 0%
Threonine 0.165mg 0.069mg 0%
Isoleucine 0.087mg 0.054mg 0%
Leucine 0.257mg 0.111mg 0%
Lysine 0.112mg 0.067mg 0%
Methionine 0.063mg 0.02mg 0%
Phenylalanine 0.112mg 0.082mg 0%
Valine 0.209mg 0.082mg 0%
Histidine 0.015mg 0.034mg 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
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +102%
Contains more FatsFats +220%
Contains more WaterWater +13.2%
Contains more OtherOther +500%
Contains more CarbsCarbs +189.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +262.5%
Contains more Poly. FatPolyunsaturated fat +162.7%
Contains less Sat. FatSaturated fat -68.5%

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.