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  6. Wakame vs. Vanilla extract

Wakame vs. Vanilla extract — In-Depth Nutrition Comparison

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How are wakame and vanilla extract different?

  • Wakame has more manganese, folate, iron, copper, magnesium, calcium, vitamin B5, phosphorus, and vitamin B2 than vanilla extract.
  • Daily need coverage for manganese for wakame is 51% higher.
  • Vanilla extract has less sodium.

Seaweed, wakame, raw and Vanilla extract are the varieties used in this article.

Infographic

Wakame vs Vanilla extract 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
8
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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +1263.6%
Contains more IronIron +1716.7%
Contains more CopperCopper +294.4%
Contains more ZincZinc +245.5%
Contains more PhosphorusPhosphorus +1233.3%
Contains more ManganeseManganese +508.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +196%
Contains less SodiumSodium -99%

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
10
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% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B2Vitamin B2 +142.1%
Contains more Vitamin B3Vitamin B3 +276.5%
Contains more Vitamin B5Vitamin B5 +1891.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Vanilla extract DV% diff.
Manganese 1.4mg 0.23mg 51%
Folate 196µg 0µg 49%
Sodium 872mg 9mg 38%
Iron 2.18mg 0.12mg 26%
Copper 0.284mg 0.072mg 24%
Magnesium 107mg 12mg 23%
Calcium 150mg 11mg 14%
Vitamin B5 0.697mg 0.035mg 13%
Calories 45kcal 288kcal 12%
Phosphorus 80mg 6mg 11%
Vitamin B2 0.23mg 0.095mg 10%
Vitamin B3 1.6mg 0.425mg 7%
Vitamin E 1mg 0mg 7%
Protein 3.03g 0.06g 6%
Vitamin K 5.3µg 0µg 4%
Vitamin B1 0.06mg 0.011mg 4%
Vitamin C 3mg 0mg 3%
Potassium 50mg 148mg 3%
Choline 13.9mg 3%
Vitamin A 18µg 0µg 2%
Fiber 0.5g 0g 2%
Zinc 0.38mg 0.11mg 2%
Vitamin B6 0.002mg 0.026mg 2%
Polyunsaturated fat 0.218g 0.004g 1%
Fats 0.64g 0.06g 1%
Saturated fat 0.13g 0.01g 1%
Carbs 9.14g 12.65g 1%
Selenium 0.7µg 0µg 1%
Net carbs 8.64g 12.65g N/A
Sugar 0.65g 12.65g N/A
Monounsaturated fat 0.058g 0.01g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g 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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +4950%
Contains more FatsFats +966.7%
Contains more WaterWater +52.1%
Contains more CarbsCarbs +38.4%
Contains more OtherOther +381.3%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +5350%
Contains less Sat. FatSaturated fat -92.3%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.