Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wakame vs. Tomato juice — In-Depth Nutrition Comparison

Compare

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
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 Calcium +1400%
Contains more Iron +459%
Contains more Magnesium +872.7%
Contains more Phosphorus +321.1%
Contains more Zinc +245.5%
Contains more Copper +576.2%
Contains more Manganese +1958.8%
Contains more Selenium +40%
Contains more Potassium +334%
Contains less Sodium -98.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 8% 9% 20% 2% 3% 14% 9% 3%
Contains more Calcium +1400%
Contains more Iron +459%
Contains more Magnesium +872.7%
Contains more Phosphorus +321.1%
Contains more Zinc +245.5%
Contains more Copper +576.2%
Contains more Manganese +1958.8%
Contains more Selenium +40%
Contains more Potassium +334%
Contains less Sodium -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
6
:
Contains more Vitamin E +212.5%
Contains more Vitamin B2 +194.9%
Contains more Vitamin B3 +137.7%
Contains more Folate +880%
Contains more Vitamin K +130.4%
Contains more Vitamin A +25%
Contains more Vitamin C +2236.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B6 +3400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
Contains more Vitamin E +212.5%
Contains more Vitamin B2 +194.9%
Contains more Vitamin B3 +137.7%
Contains more Folate +880%
Contains more Vitamin K +130.4%
Contains more Vitamin A +25%
Contains more Vitamin C +2236.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B6 +3400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +256.5%
Contains more Fats +120.7%
Contains more Carbs +158.9%
Contains more Other +560.6%
Contains more Water +17.8%
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 Protein +256.5%
Contains more Fats +120.7%
Contains more Carbs +158.9%
Contains more Other +560.6%
Contains more Water +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1060%
Contains more Polyunsaturated fat +707.4%
Contains less Saturated Fat -85.4%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
37% 10% 53%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +1060%
Contains more Polyunsaturated fat +707.4%
Contains less Saturated 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 Opinion
Net carbs 8.64g 3.13g Wakame
Protein 3.03g 0.85g Wakame
Fats 0.64g 0.29g Wakame
Carbs 9.14g 3.53g Wakame
Calories 45kcal 17kcal Wakame
Fructose 1.33g Tomato juice
Sugar 0.65g 2.58g Wakame
Fiber 0.5g 0.4g Wakame
Calcium 150mg 10mg Wakame
Iron 2.18mg 0.39mg Wakame
Magnesium 107mg 11mg Wakame
Phosphorus 80mg 19mg Wakame
Potassium 50mg 217mg Tomato juice
Sodium 872mg 10mg Tomato juice
Zinc 0.38mg 0.11mg Wakame
Copper 0.284mg 0.042mg Wakame
Manganese 1.4mg 0.068mg Wakame
Selenium 0.7µg 0.5µg Wakame
Vitamin A 360IU 450IU Tomato juice
Vitamin A RAE 18µg 23µg Tomato juice
Vitamin E 1mg 0.32mg Wakame
Vitamin C 3mg 70.1mg Tomato juice
Vitamin B1 0.06mg 0.1mg Tomato juice
Vitamin B2 0.23mg 0.078mg Wakame
Vitamin B3 1.6mg 0.673mg Wakame
Vitamin B5 0.697mg Wakame
Vitamin B6 0.002mg 0.07mg Tomato juice
Folate 196µg 20µg Wakame
Vitamin K 5.3µg 2.3µg Wakame
Tryptophan 0.035mg 0.006mg Wakame
Threonine 0.165mg 0.026mg Wakame
Isoleucine 0.087mg 0.017mg Wakame
Leucine 0.257mg 0.024mg Wakame
Lysine 0.112mg 0.026mg Wakame
Methionine 0.063mg 0.005mg Wakame
Phenylalanine 0.112mg 0.026mg Wakame
Valine 0.209mg 0.017mg Wakame
Histidine 0.015mg 0.014mg Wakame
Saturated Fat 0.13g 0.019g Tomato juice
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.005g Wakame
Polyunsaturated fat 0.218g 0.027g Wakame
Omega-6 - Linoleic acid 0.022g Tomato juice
Omega-3 - ALA 0.005g Tomato juice

Which food is preferable for your diet?

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

People also compare

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
29%
Wakame
30%
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.