Wakame vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between wakame and tofu?
- Wakame is richer in folate, manganese, magnesium, vitamin B2, vitamin B5, and copper, while tofu is higher in iron, calcium, and selenium.
- Wakame's daily need coverage for folate is 45% higher.
- Tofu has 125 times less sodium than wakame. Wakame has 872mg of sodium, while tofu has 7mg.
We used Seaweed, wakame, raw and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.
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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 | +256.7% |
| Contains more CopperCopper | +47.2% |
| Contains more ManganeseManganese | +131.4% |
| Contains more CalciumCalcium | +133.3% |
| Contains more PotassiumPotassium | +142% |
| Contains more IronIron | +145.9% |
| Contains more ZincZinc | +110.5% |
| Contains more PhosphorusPhosphorus | +21.3% |
| Contains less SodiumSodium | -99.2% |
| Contains more SeleniumSelenium | +1171.4% |
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 | +2900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9900% |
| Contains more Vitamin B2Vitamin B2 | +342.3% |
| Contains more Vitamin B3Vitamin B3 | +720.5% |
| Contains more Vitamin B5Vitamin B5 | +925% |
| Contains more Vitamin KVitamin K | +120.8% |
| Contains more FolateFolate | +1206.7% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B6Vitamin B6 | +2250% |
| Contains more CholineCholine | +107.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 196µg | 15µg | 45% |
| Iron | 2.18mg | 5.36mg | 40% |
| Sodium | 872mg | 7mg | 38% |
| Manganese | 1.4mg | 0.605mg | 35% |
| Calcium | 150mg | 350mg | 20% |
| Magnesium | 107mg | 30mg | 18% |
| Polyunsaturated fat | 0.218g | 2.699g | 17% |
| Selenium | 0.7µg | 8.9µg | 15% |
| Vitamin B2 | 0.23mg | 0.052mg | 14% |
| Vitamin B5 | 0.697mg | 0.068mg | 13% |
| Copper | 0.284mg | 0.193mg | 10% |
| Protein | 3.03g | 8.08g | 10% |
| Vitamin B3 | 1.6mg | 0.195mg | 9% |
| Vitamin E | 1mg | 0.01mg | 7% |
| Fats | 0.64g | 4.78g | 6% |
| Zinc | 0.38mg | 0.8mg | 4% |
| Choline | 13.9mg | 28.8mg | 3% |
| Vitamin B6 | 0.002mg | 0.047mg | 3% |
| Saturated fat | 0.13g | 0.691g | 3% |
| Vitamin C | 3mg | 0.1mg | 3% |
| Vitamin K | 5.3µg | 2.4µg | 2% |
| Monounsaturated fat | 0.058g | 1.056g | 2% |
| Calories | 45kcal | 76kcal | 2% |
| Vitamin B1 | 0.06mg | 0.081mg | 2% |
| Vitamin A | 18µg | 2% | |
| Phosphorus | 80mg | 97mg | 2% |
| Potassium | 50mg | 121mg | 2% |
| Carbs | 9.14g | 1.87g | 2% |
| Fiber | 0.5g | 0.3g | 1% |
| Net carbs | 8.64g | 1.57g | N/A |
| Sugar | 0.65g | 0.62g | N/A |
| Tryptophan | 0.035mg | 0.12mg | 0% |
| Threonine | 0.165mg | 0.402mg | 0% |
| Isoleucine | 0.087mg | 0.435mg | 0% |
| Leucine | 0.257mg | 0.713mg | 0% |
| Lysine | 0.112mg | 0.452mg | 0% |
| Methionine | 0.063mg | 0.108mg | 0% |
| Phenylalanine | 0.112mg | 0.428mg | 0% |
| Valine | 0.209mg | 0.446mg | 0% |
| Histidine | 0.015mg | 0.221mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +388.8% |
| Contains more OtherOther | +900% |
| Contains more ProteinProtein | +166.7% |
| Contains more FatsFats | +646.9% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.2% |
| Contains more Mono. FatMonounsaturated fat | +1720.7% |
| Contains more Poly. FatPolyunsaturated fat | +1138.1% |