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  6. Wakame vs. Tuna salad

Wakame vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between wakame and tuna salad?

  • Wakame is higher in manganese, folate, magnesium, copper, and iron; however, tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Tuna salad's daily need coverage for selenium is 74% more.
  • Tuna salad contains 35 times less manganese than wakame. Wakame contains 1.4mg of manganese, while tuna salad contains 0.04mg.
  • Tuna salad has less sodium.

We used Seaweed, wakame, raw and Fish, tuna salad types in this article.

Infographic

Wakame vs Tuna salad 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
Wakame
5
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +463.2%
Contains more CalciumCalcium +782.4%
Contains more IronIron +118%
Contains more CopperCopper +95.9%
Contains more ManganeseManganese +3400%
Contains more PotassiumPotassium +256%
Contains more ZincZinc +47.4%
Contains more PhosphorusPhosphorus +122.5%
Contains less SodiumSodium -53.9%
Contains more SeleniumSelenium +5785.7%

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
Wakame
8
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B5Vitamin B5 +168.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2350%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B3Vitamin B3 +318.8%
Contains more Vitamin B6Vitamin B6 +3950%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wakame Tuna salad DV% diff.
Selenium 0.7µg 41.2µg 74%
Manganese 1.4mg 0.04mg 59%
Vitamin B12 0µg 1.2µg 50%
Folate 196µg 8µg 47%
Vitamin B3 1.6mg 6.7mg 32%
Protein 3.03g 16.04g 26%
Polyunsaturated fat 0.218g 4.122g 26%
Magnesium 107mg 19mg 21%
Sodium 872mg 402mg 20%
Copper 0.284mg 0.145mg 15%
Iron 2.18mg 1mg 15%
Phosphorus 80mg 178mg 14%
Calcium 150mg 17mg 13%
Fats 0.64g 9.26g 13%
Vitamin B2 0.23mg 0.07mg 12%
Vitamin B5 0.697mg 0.26mg 9%
Monounsaturated fat 0.058g 2.887g 7%
Calories 45kcal 187kcal 7%
Vitamin E 1mg 7%
Saturated fat 0.13g 1.544g 6%
Vitamin B6 0.002mg 0.081mg 6%
Potassium 50mg 178mg 4%
Cholesterol 0mg 13mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Zinc 0.38mg 0.56mg 2%
Vitamin B1 0.06mg 0.031mg 2%
Fiber 0.5g 0g 2%
Vitamin C 3mg 2.2mg 1%
Vitamin A 18µg 24µg 1%
Net carbs 8.64g 9.41g N/A
Carbs 9.14g 9.41g 0%
Sugar 0.65g N/A
Tryptophan 0.035mg 0.18mg 0%
Threonine 0.165mg 0.701mg 0%
Isoleucine 0.087mg 0.739mg 0%
Leucine 0.257mg 1.293mg 0%
Lysine 0.112mg 1.457mg 0%
Methionine 0.063mg 0.47mg 0%
Phenylalanine 0.112mg 0.626mg 0%
Valine 0.209mg 0.824mg 0%
Histidine 0.015mg 0.467mg 0%
Omega-3 - EPA 0.186g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +26.6%
Contains more OtherOther +238%
Contains more ProteinProtein +429.4%
Contains more FatsFats +1346.9%
~equal in Carbs ~9.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +4877.6%
Contains more Poly. FatPolyunsaturated fat +1790.8%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.