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  6. Wakame vs. Turnip

Wakame vs. Turnip — In-Depth Nutrition Comparison

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Summary of differences between wakame and turnip

  • Wakame has more manganese, folate, iron, magnesium, copper, vitamin B2, calcium, and vitamin B5; however, turnip is higher in vitamin C.
  • Wakame covers your daily need for manganese, 55% more than turnip.
  • Wakame has 13 times more folate than turnip. While wakame has 196µg of folate, turnip has only 15µg.
  • Turnip has less sodium.

These are the specific foods used in this comparison Seaweed, wakame, raw and Turnips, raw.

Infographic

Wakame vs Turnip 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
7
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%
Turnip
Turnip
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 9% 17% 11% 28% 7.4% 12% 8.7% 17% 3.8%
Contains more MagnesiumMagnesium +872.7%
Contains more CalciumCalcium +400%
Contains more IronIron +626.7%
Contains more CopperCopper +234.1%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +196.3%
Contains more ManganeseManganese +944.8%
Contains more PotassiumPotassium +282%
Contains less SodiumSodium -92.3%
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Turnip
Turnip
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 70% 0% 0% 0.6% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +248.5%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1206.7%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B6Vitamin B6 +4400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Turnip DV% diff.
Manganese 1.4mg 0.134mg 55%
Folate 196µg 15µg 45%
Sodium 872mg 67mg 35%
Iron 2.18mg 0.3mg 24%
Magnesium 107mg 11mg 23%
Copper 0.284mg 0.085mg 22%
Vitamin C 3mg 21mg 20%
Vitamin B2 0.23mg 0.03mg 15%
Calcium 150mg 30mg 12%
Vitamin B5 0.697mg 0.2mg 10%
Phosphorus 80mg 27mg 8%
Vitamin B3 1.6mg 0.4mg 8%
Vitamin B6 0.002mg 0.09mg 7%
Vitamin E 1mg 0.03mg 6%
Fiber 0.5g 1.8g 5%
Protein 3.03g 0.9g 4%
Potassium 50mg 191mg 4%
Vitamin K 5.3µg 0.1µg 4%
Vitamin A 18µg 0µg 2%
Vitamin B1 0.06mg 0.04mg 2%
Calories 45kcal 28kcal 1%
Fats 0.64g 0.1g 1%
Carbs 9.14g 6.43g 1%
Zinc 0.38mg 0.27mg 1%
Choline 13.9mg 11.1mg 1%
Saturated fat 0.13g 0.011g 1%
Polyunsaturated fat 0.218g 0.053g 1%
Protein per 100 calories 6.7g 3.2g N/A
Calories per 10 g protein 149kcal 311kcal N/A
Weight per 100 calories 222g 357g N/A
Net carbs 8.64g 4.63g N/A
Sugar 0.65g 3.8g N/A
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.058g 0.006g 0%
Tryptophan 0.035mg 0.009mg 0%
Threonine 0.165mg 0.025mg 0%
Isoleucine 0.087mg 0.036mg 0%
Leucine 0.257mg 0.033mg 0%
Lysine 0.112mg 0.036mg 0%
Methionine 0.063mg 0.011mg 0%
Phenylalanine 0.112mg 0.017mg 0%
Valine 0.209mg 0.03mg 0%
Histidine 0.015mg 0.014mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Turnip
Turnip
1
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more ProteinProtein +236.7%
Contains more FatsFats +540%
Contains more CarbsCarbs +42.1%
Contains more OtherOther +928.6%
Contains more WaterWater +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Turnip
Turnip
1
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +866.7%
Contains more Poly. FatPolyunsaturated fat +311.3%
Contains less Sat. FatSaturated fat -91.5%

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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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.