Wakame vs. Turnip greens — In-Depth Nutrition Comparison
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How are Wakame and Turnip greens different?
- Wakame has more Manganese, Magnesium, Folate, Iron, and Vitamin B2, however, Turnip greens is richer in Vitamin K, Vitamin A, Vitamin C, and Vitamin B6.
- Turnip greens covers your daily need of Vitamin K 302% more than Wakame.
- Wakame has 30 times more Sodium than Turnip greens. Wakame has 872mg of Sodium, while Turnip greens has 29mg.
Seaweed, wakame, raw and Turnip greens, cooked, boiled, drained, without salt types were used in this article.
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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 | +386.4% |
| Contains more IronIron | +172.5% |
| Contains more CopperCopper | +12.3% |
| Contains more ZincZinc | +171.4% |
| Contains more PhosphorusPhosphorus | +175.9% |
| Contains more ManganeseManganese | +315.4% |
| Contains more PotassiumPotassium | +306% |
| Contains less SodiumSodium | -96.7% |
| Contains more SeleniumSelenium | +28.6% |
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 B1Vitamin B1 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +219.4% |
| Contains more Vitamin B3Vitamin B3 | +289.3% |
| Contains more Vitamin B5Vitamin B5 | +154.4% |
| Contains more FolateFolate | +66.1% |
| Contains more CholineCholine | +4533.3% |
| Contains more Vitamin CVitamin C | +813.3% |
| Contains more Vitamin AVitamin A | +2018.1% |
| Contains more Vitamin EVitamin E | +88% |
| Contains more Vitamin B6Vitamin B6 | +8900% |
| Contains more Vitamin KVitamin K | +6835.8% |
~equal in
Vitamin D
~0µg
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:
1.14 g
Fats:
0.23 g
Carbs:
4.36 g
Water:
93.2 g
Other:
1.07 g
| Contains more ProteinProtein | +165.8% |
| Contains more FatsFats | +178.3% |
| Contains more CarbsCarbs | +109.6% |
| Contains more OtherOther | +572.9% |
| Contains more WaterWater | +16.5% |
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
0.053 g
Monounsaturated Fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.091 g
| Contains more Mono. FatMonounsaturated Fat | +286.7% |
| Contains more Poly. FatPolyunsaturated fat | +139.6% |
| Contains less Sat. FatSaturated Fat | -59.2% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 45kcal | 20kcal |
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| Protein | 3.03g | 1.14g |
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| Fats | 0.64g | 0.23g |
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| Vitamin C | 3mg | 27.4mg |
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| Net carbs | 8.64g | 0.86g |
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| Carbs | 9.14g | 4.36g |
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| Magnesium | 107mg | 22mg |
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| Calcium | 150mg | 137mg |
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| Potassium | 50mg | 203mg |
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| Iron | 2.18mg | 0.8mg |
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| Sugar | 0.65g | 0.53g |
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| Fiber | 0.5g | 3.5g |
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| Copper | 0.284mg | 0.253mg |
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| Zinc | 0.38mg | 0.14mg |
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| Phosphorus | 80mg | 29mg |
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| Sodium | 872mg | 29mg |
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| Vitamin A | 360IU | 7625IU |
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| Vitamin A | 18µg | 381µg |
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| Vitamin E | 1mg | 1.88mg |
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| Manganese | 1.4mg | 0.337mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin B1 | 0.06mg | 0.045mg |
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| Vitamin B2 | 0.23mg | 0.072mg |
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| Vitamin B3 | 1.6mg | 0.411mg |
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| Vitamin B5 | 0.697mg | 0.274mg |
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| Vitamin B6 | 0.002mg | 0.18mg |
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| Vitamin K | 5.3µg | 367.6µg |
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| Folate | 196µg | 118µg |
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| Choline | 13.9mg | 0.3mg |
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| Saturated Fat | 0.13g | 0.053g |
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| Monounsaturated Fat | 0.058g | 0.015g |
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| Polyunsaturated fat | 0.218g | 0.091g |
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| Tryptophan | 0.035mg | 0.02mg |
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| Threonine | 0.165mg | 0.063mg |
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| Isoleucine | 0.087mg | 0.059mg |
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| Leucine | 0.257mg | 0.105mg |
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| Lysine | 0.112mg | 0.074mg |
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| Methionine | 0.063mg | 0.026mg |
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| Phenylalanine | 0.112mg | 0.07mg |
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| Valine | 0.209mg | 0.078mg |
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| Histidine | 0.015mg | 0.028mg |
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| Omega-3 - EPA | 0.186g | 0g |
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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 | Equal | |
People also compare
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
28%
130%
Minerals Daily Need Coverage Score
65%
26%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Turnip greens is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Turnip greens contains less Sodium (difference - 843mg)
Which food is lower in Saturated Fat?
Turnip greens is lower in Saturated Fat (difference - 0.077g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.