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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.

Infographic

Wakame vs Tomato paste 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.
Wakame
3
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
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%
~equal in Phosphorus ~83mg

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
3
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
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% 19% 74% 3%
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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
31% 20% 49%
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.
Wakame Tomato paste
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wakame Tomato paste 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?

ok
ok
is better in case of low diet
Wakame Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
65%
Wakame
49%
Tomato paste

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 11.53g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 813mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.03g)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
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 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.

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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.