Wakame vs. Tomato paste — In-Depth Nutrition Comparison
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A recap on differences between wakame and tomato paste
- Wakame is higher in manganese, folate, and magnesium, yet tomato paste is higher in potassium, vitamin A, vitamin E, vitamin C, vitamin B6, and fiber.
- Wakame covers your daily manganese needs 48% more than tomato paste.
- Wakame contains 16 times more folate than tomato paste. While wakame contains 196µg of folate, tomato paste contains only 12µg.
- The amount of sodium in tomato paste is lower.
Food varieties used in this article are Seaweed, wakame, raw and Tomato products, canned, paste, without salt added.
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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 | +154.8% |
| Contains more CalciumCalcium | +316.7% |
| Contains more ManganeseManganese | +363.6% |
| Contains more PotassiumPotassium | +1928% |
| Contains more IronIron | +36.7% |
| Contains more CopperCopper | +28.5% |
| Contains more ZincZinc | +65.8% |
| Contains less SodiumSodium | -93.2% |
| Contains more SeleniumSelenium | +657.1% |
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 B2Vitamin B2 | +50.3% |
| Contains more Vitamin B5Vitamin B5 | +390.8% |
| Contains more FolateFolate | +1533.3% |
| Contains more Vitamin CVitamin C | +630% |
| Contains more Vitamin AVitamin A | +322.2% |
| Contains more Vitamin EVitamin E | +330% |
| Contains more Vitamin B3Vitamin B3 | +92.3% |
| Contains more Vitamin B6Vitamin B6 | +10700% |
| Contains more Vitamin KVitamin K | +115.1% |
| Contains more CholineCholine | +177% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
| Contains more FatsFats | +36.2% |
| Contains more OtherOther | +157.1% |
| Contains more ProteinProtein | +42.6% |
| Contains more CarbsCarbs | +106.9% |
~equal in
Water
~73.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
0.1 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.16 g
| Contains more Poly. FatPolyunsaturated fat | +36.3% |
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Mono. FatMonounsaturated fat | +15.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.4mg | 0.302mg | 48% |
| Folate | 196µg | 12µg | 46% |
| Sodium | 872mg | 59mg | 35% |
| Potassium | 50mg | 1014mg | 28% |
| Vitamin E | 1mg | 4.3mg | 22% |
| Vitamin C | 3mg | 21.9mg | 21% |
| Vitamin B6 | 0.002mg | 0.216mg | 16% |
| Magnesium | 107mg | 42mg | 15% |
| Fiber | 0.5g | 4.1g | 14% |
| Calcium | 150mg | 36mg | 11% |
| Vitamin B5 | 0.697mg | 0.142mg | 11% |
| Iron | 2.18mg | 2.98mg | 10% |
| Copper | 0.284mg | 0.365mg | 9% |
| Vitamin B3 | 1.6mg | 3.076mg | 9% |
| Selenium | 0.7µg | 5.3µg | 8% |
| Fructose | 5.85g | 7% | |
| Vitamin B2 | 0.23mg | 0.153mg | 6% |
| Vitamin A | 18µg | 76µg | 6% |
| Vitamin K | 5.3µg | 11.4µg | 5% |
| Choline | 13.9mg | 38.5mg | 4% |
| Carbs | 9.14g | 18.91g | 3% |
| Protein | 3.03g | 4.32g | 3% |
| Calories | 45kcal | 82kcal | 2% |
| Zinc | 0.38mg | 0.63mg | 2% |
| Fats | 0.64g | 0.47g | 0% |
| Net carbs | 8.64g | 14.81g | N/A |
| Sugar | 0.65g | 12.18g | N/A |
| Starch | 0.22g | 0% | |
| Phosphorus | 80mg | 83mg | 0% |
| Vitamin B1 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0.13g | 0.1g | 0% |
| Monounsaturated fat | 0.058g | 0.067g | 0% |
| Polyunsaturated fat | 0.218g | 0.16g | 0% |
| Tryptophan | 0.035mg | 0.031mg | 0% |
| Threonine | 0.165mg | 0.133mg | 0% |
| Isoleucine | 0.087mg | 0.089mg | 0% |
| Leucine | 0.257mg | 0.124mg | 0% |
| Lysine | 0.112mg | 0.134mg | 0% |
| Methionine | 0.063mg | 0.027mg | 0% |
| Phenylalanine | 0.112mg | 0.13mg | 0% |
| Valine | 0.209mg | 0.088mg | 0% |
| Histidine | 0.015mg | 0.071mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
65%
49%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 11.53g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Tomato paste contains less Sodium (difference - 813mg)
Which food is lower in Saturated fat?
Tomato paste is lower in Saturated fat (difference - 0.03g)
Which food is richer in vitamins?
Tomato paste is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.