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Wakame vs. Tomato juice — In-Depth Nutrition Comparison

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A recap on differences between wakame and tomato juice

  • Wakame is higher in manganese, folate, copper, magnesium, iron, calcium, vitamin B2, and phosphorus, yet tomato juice is higher in vitamin C.
  • Tomato juice covers your daily vitamin C needs 75% more than wakame.
  • Wakame contains 87 times more sodium than tomato juice. While wakame contains 872mg of sodium, tomato juice contains only 10mg.

Food varieties used in this article are Seaweed, wakame, raw and Tomato juice, canned, without salt added.

Infographic

Wakame vs Tomato juice infographic
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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.
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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +872.7%
Contains more CalciumCalcium +1400%
Contains more IronIron +459%
Contains more CopperCopper +576.2%
Contains more ZincZinc +245.5%
Contains more PhosphorusPhosphorus +321.1%
Contains more ManganeseManganese +1958.8%
Contains more SeleniumSelenium +40%
Contains more PotassiumPotassium +334%
Contains less SodiumSodium -98.9%

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
7
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B2Vitamin B2 +194.9%
Contains more Vitamin B3Vitamin B3 +137.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +130.4%
Contains more FolateFolate +880%
Contains more CholineCholine +104.4%
Contains more Vitamin CVitamin C +2236.7%
Contains more Vitamin AVitamin A +27.8%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B6Vitamin B6 +3400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +256.5%
Contains more FatsFats +120.7%
Contains more CarbsCarbs +158.9%
Contains more OtherOther +560.6%
Contains more WaterWater +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +707.4%
Contains less Sat. FatSaturated fat -85.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Tomato juice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Tomato juice DV% diff.
Vitamin C 3mg 70.1mg 75%
Manganese 1.4mg 0.068mg 58%
Folate 196µg 20µg 44%
Sodium 872mg 10mg 37%
Copper 0.284mg 0.042mg 27%
Magnesium 107mg 11mg 23%
Iron 2.18mg 0.39mg 22%
Vitamin B5 0.697mg 14%
Calcium 150mg 10mg 14%
Vitamin B2 0.23mg 0.078mg 12%
Phosphorus 80mg 19mg 9%
Vitamin B3 1.6mg 0.673mg 6%
Potassium 50mg 217mg 5%
Vitamin B6 0.002mg 0.07mg 5%
Vitamin E 1mg 0.32mg 5%
Protein 3.03g 0.85g 4%
Vitamin K 5.3µg 2.3µg 3%
Vitamin B1 0.06mg 0.1mg 3%
Zinc 0.38mg 0.11mg 2%
Carbs 9.14g 3.53g 2%
Fructose 1.33g 2%
Saturated fat 0.13g 0.019g 1%
Choline 13.9mg 6.8mg 1%
Polyunsaturated fat 0.218g 0.027g 1%
Calories 45kcal 17kcal 1%
Fats 0.64g 0.29g 1%
Vitamin A 18µg 23µg 1%
Net carbs 8.64g 3.13g N/A
Sugar 0.65g 2.58g N/A
Fiber 0.5g 0.4g 0%
Selenium 0.7µg 0.5µg 0%
Monounsaturated fat 0.058g 0.005g 0%
Tryptophan 0.035mg 0.006mg 0%
Threonine 0.165mg 0.026mg 0%
Isoleucine 0.087mg 0.017mg 0%
Leucine 0.257mg 0.024mg 0%
Lysine 0.112mg 0.026mg 0%
Methionine 0.063mg 0.005mg 0%
Phenylalanine 0.112mg 0.026mg 0%
Valine 0.209mg 0.017mg 0%
Histidine 0.015mg 0.014mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Tomato juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Wakame
26%
Tomato juice
Minerals Daily Need Coverage Score
65%
Wakame
8%
Tomato juice

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.93g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 862mg)
Which food is lower in Saturated fat?
Tomato juice
Tomato juice is lower in Saturated fat (difference - 0.111g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.