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  6. Wakame vs. Turkey meat

Wakame vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between wakame and turkey meat

  • Wakame is higher in manganese, folate, and copper, yet turkey meat is higher in selenium, vitamin B3, vitamin B6, vitamin B12, and phosphorus.
  • Wakame covers your daily manganese needs 60% more than turkey meat.
  • Wakame contains 22 times more folate than turkey meat. While wakame contains 196µg of folate, turkey meat contains only 9µg.
  • The amount of sodium in turkey meat is lower.

Food varieties used in this article are Seaweed, wakame, raw and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Wakame vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +256.7%
Contains more CalciumCalcium +971.4%
Contains more IronIron +100%
Contains more CopperCopper +205.4%
Contains more ManganeseManganese +9900%
Contains more PotassiumPotassium +378%
Contains more ZincZinc +552.6%
Contains more PhosphorusPhosphorus +178.8%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +4157.1%

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.
Wakame
Wakame
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 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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2077.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +498.3%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin B6Vitamin B6 +30700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +528.8%

All nutrients comparison - raw data values

Nutrient Wakame Turkey meat DV% diff.
Manganese 1.4mg 0.014mg 60%
Selenium 0.7µg 29.8µg 53%
Protein 3.03g 28.55g 51%
Vitamin B3 1.6mg 9.573mg 50%
Folate 196µg 9µg 47%
Vitamin B6 0.002mg 0.616mg 47%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Sodium 872mg 103mg 33%
Copper 0.284mg 0.093mg 21%
Phosphorus 80mg 223mg 20%
Zinc 0.38mg 2.48mg 19%
Magnesium 107mg 30mg 18%
Iron 2.18mg 1.09mg 14%
Calcium 150mg 14mg 14%
Choline 13.9mg 87.4mg 13%
Polyunsaturated fat 0.218g 2.119g 13%
Fats 0.64g 7.39g 10%
Saturated fat 0.13g 2.155g 9%
Calories 45kcal 189kcal 7%
Potassium 50mg 239mg 6%
Monounsaturated fat 0.058g 2.647g 6%
Vitamin E 1mg 0.07mg 6%
Vitamin B5 0.697mg 0.948mg 5%
Vitamin K 5.3µg 0µg 4%
Vitamin B2 0.23mg 0.281mg 4%
Vitamin C 3mg 0mg 3%
Carbs 9.14g 0.06g 3%
Vitamin D 0IU 15IU 2%
Vitamin D 0µg 0.4µg 2%
Fiber 0.5g 0g 2%
Vitamin B1 0.06mg 0.045mg 1%
Vitamin A 18µg 12µg 1%
Net carbs 8.64g 0.06g N/A
Sugar 0.65g 0g N/A
Trans fat 0g 0.101g N/A
Tryptophan 0.035mg 0.291mg 0%
Threonine 0.165mg 1.004mg 0%
Isoleucine 0.087mg 0.796mg 0%
Leucine 0.257mg 1.925mg 0%
Lysine 0.112mg 2.282mg 0%
Methionine 0.063mg 0.724mg 0%
Phenylalanine 0.112mg 0.903mg 0%
Valine 0.209mg 0.902mg 0%
Histidine 0.015mg 0.749mg 0%
Omega-3 - EPA 0.186g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +15133.3%
Contains more WaterWater +25.9%
Contains more OtherOther +1400%
Contains more ProteinProtein +842.2%
Contains more FatsFats +1054.7%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +4463.8%
Contains more Poly. FatPolyunsaturated fat +872%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.