Wakame vs. Tofu — In-Depth Nutrition Comparison
Compare
A recap on the differences between wakame and tofu
- Wakame is higher in folate, magnesium, vitamin B5, and vitamin B2, yet tofu is higher in calcium, selenium, phosphorus, zinc, and copper.
- Tofu covers your daily calcium needs 53% more than wakame.
- Wakame contains 62 times more sodium than tofu. While wakame contains 872mg of sodium, tofu contains only 14mg.
Food varieties used in this article are Seaweed, wakame, raw and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more MagnesiumMagnesium | +84.5% |
| Contains more ManganeseManganese | +18.5% |
| Contains more CalciumCalcium | +355.3% |
| Contains more PotassiumPotassium | +374% |
| Contains more IronIron | +22% |
| Contains more CopperCopper | +33.1% |
| Contains more ZincZinc | +313.2% |
| Contains more PhosphorusPhosphorus | +137.5% |
| Contains less SodiumSodium | -98.4% |
| Contains more SeleniumSelenium | +2385.7% |
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.
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +125.5% |
| Contains more Vitamin B3Vitamin B3 | +319.9% |
| Contains more Vitamin B5Vitamin B5 | +424.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +575.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +163.3% |
| Contains more Vitamin B6Vitamin B6 | +4500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 150mg | 683mg | 53% |
| Folate | 196µg | 29µg | 42% |
| Sodium | 872mg | 14mg | 37% |
| Polyunsaturated fat | 0.218g | 4.921g | 31% |
| Selenium | 0.7µg | 17.4µg | 30% |
| Protein | 3.03g | 17.27g | 28% |
| Phosphorus | 80mg | 190mg | 16% |
| Fats | 0.64g | 8.72g | 12% |
| Magnesium | 107mg | 58mg | 12% |
| Vitamin B5 | 0.697mg | 0.133mg | 11% |
| Zinc | 0.38mg | 1.57mg | 11% |
| Vitamin B2 | 0.23mg | 0.102mg | 10% |
| Manganese | 1.4mg | 1.181mg | 10% |
| Copper | 0.284mg | 0.378mg | 10% |
| Vitamin B1 | 0.06mg | 0.158mg | 8% |
| Vitamin B3 | 1.6mg | 0.381mg | 8% |
| Vitamin B6 | 0.002mg | 0.092mg | 7% |
| Vitamin E | 1mg | 7% | |
| Fiber | 0.5g | 2.3g | 7% |
| Iron | 2.18mg | 2.66mg | 6% |
| Potassium | 50mg | 237mg | 6% |
| Saturated fat | 0.13g | 1.261g | 5% |
| Monounsaturated fat | 0.058g | 1.925g | 5% |
| Calories | 45kcal | 144kcal | 5% |
| Vitamin K | 5.3µg | 4% | |
| Choline | 13.9mg | 3% | |
| Vitamin C | 3mg | 0.2mg | 3% |
| Vitamin A | 18µg | 2% | |
| Carbs | 9.14g | 2.78g | 2% |
| Net carbs | 8.64g | 0.48g | N/A |
| Sugar | 0.65g | N/A | |
| Tryptophan | 0.035mg | 0.235mg | 0% |
| Threonine | 0.165mg | 0.785mg | 0% |
| Isoleucine | 0.087mg | 0.849mg | 0% |
| Leucine | 0.257mg | 1.392mg | 0% |
| Lysine | 0.112mg | 0.883mg | 0% |
| Methionine | 0.063mg | 0.211mg | 0% |
| Phenylalanine | 0.112mg | 0.835mg | 0% |
| Valine | 0.209mg | 0.87mg | 0% |
| Histidine | 0.015mg | 0.431mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +228.8% |
| Contains more WaterWater | +14.5% |
| Contains more OtherOther | +414.3% |
| Contains more ProteinProtein | +470% |
| Contains more FatsFats | +1262.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.7% |
| Contains more Mono. FatMonounsaturated fat | +3219% |
| Contains more Poly. FatPolyunsaturated fat | +2157.3% |
