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Wakame vs Vegetable - In-Depth Nutrition Comparison

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Summary of differences between Wakame and Vegetable

  • Wakame has more Manganese, Folate, Copper, Magnesium, Iron, and Calcium, however Vegetable is higher in Vitamin A, Fiber, and Vitamin K.
  • Wakame covers your daily need of Manganese 44% more than Vegetable.
  • Wakame has 25 times more Sodium than Vegetable. While Wakame has 872mg of Sodium, Vegetable has only 35mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Wakame vs Vegetable infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +165.9%
Contains more Calcium +500%
Contains more Magnesium +386.4%
Contains more Copper +242.2%
Contains more Phosphorus +56.9%
Contains more Potassium +238%
Contains more Zinc +28.9%
Contains less Sodium -96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Iron +165.9%
Contains more Calcium +500%
Contains more Magnesium +386.4%
Contains more Copper +242.2%
Contains more Phosphorus +56.9%
Contains more Potassium +238%
Contains more Zinc +28.9%
Contains less Sodium -96%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
5
:
Contains more Vitamin E +163.2%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +88%
Contains more Vitamin B5 +361.6%
Contains more Folate +931.6%
Contains more Vitamin A +1088.1%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B6 +3600%
Contains more Vitamin K +343.4%
Equal in Vitamin C - 3.2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin E +163.2%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +88%
Contains more Vitamin B5 +361.6%
Contains more Folate +931.6%
Contains more Vitamin A +1088.1%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B6 +3600%
Contains more Vitamin K +343.4%
Equal in Vitamin C - 3.2

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
36
Vegetable
Mineral Summary Score
58
Wakame
17
Vegetable

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
17%
Vegetable
Carbohydrates
9%
Wakame
13%
Vegetable
Fats
3%
Wakame
1%
Vegetable

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Vegetable
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.47g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 45)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 837mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.099g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Wakame Vegetable Opinion
Calories 45 65 Vegetable
Protein 3.03 2.86 Wakame
Fats 0.64 0.15 Wakame
Vitamin C 3 3.2 Vegetable
Net carbs 8.640000343322754 8.6899995803833 Vegetable
Carbs 9.14 13.09 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.82 Wakame
Calcium 150 25 Wakame
Potassium 50 169 Vegetable
Magnesium 107 22 Wakame
Sugar 0.65 3.12 Wakame
Fiber 0.5 4.4 Vegetable
Copper 0.284 0.083 Wakame
Zinc 0.38 0.49 Vegetable
Starch
Phosphorus 80 51 Wakame
Sodium 872 35 Vegetable
Vitamin A 360 4277 Vegetable
Vitamin E 1 0.38 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.071 Vegetable
Vitamin B2 0.23 0.12 Wakame
Vitamin B3 1.6 0.851 Wakame
Vitamin B5 0.697 0.151 Wakame
Vitamin B6 0.002 0.074 Vegetable
Vitamin B12 0 0
Vitamin K 5.3 23.5 Vegetable
Folate 196 19 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.031 Vegetable
Monounsaturated Fat 0.058 0.01 Wakame
Polyunsaturated fat 0.218 0.072 Wakame
Tryptophan 0.035 0.029 Wakame
Threonine 0.165 0.115 Wakame
Isoleucine 0.087 0.139 Vegetable
Leucine 0.257 0.19 Wakame
Lysine 0.112 0.17 Vegetable
Methionine 0.063 0.034 Wakame
Phenylalanine 0.112 0.12 Vegetable
Valine 0.209 0.149 Wakame
Histidine 0.015 0.073 Vegetable
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.