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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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

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

All nutrients comparison - raw data values

Nutrient Wakame Vegetable Opinion
Net carbs 8.64g 8.69g Vegetable
Protein 3.03g 2.86g Wakame
Fats 0.64g 0.15g Wakame
Carbs 9.14g 13.09g Vegetable
Calories 45kcal 65kcal Vegetable
Starch g g
Fructose g g
Sugar 0.65g 3.12g Wakame
Fiber 0.5g 4.4g Vegetable
Calcium 150mg 25mg Wakame
Iron 2.18mg 0.82mg Wakame
Magnesium 107mg 22mg Wakame
Phosphorus 80mg 51mg Wakame
Potassium 50mg 169mg Vegetable
Sodium 872mg 35mg Vegetable
Zinc 0.38mg 0.49mg Vegetable
Copper 0.284mg 0.083mg Wakame
Vitamin A 360IU 4277IU Vegetable
Vitamin E 1mg 0.38mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 3.2mg Vegetable
Vitamin B1 0.06mg 0.071mg Vegetable
Vitamin B2 0.23mg 0.12mg Wakame
Vitamin B3 1.6mg 0.851mg Wakame
Vitamin B5 0.697mg 0.151mg Wakame
Vitamin B6 0.002mg 0.074mg Vegetable
Folate 196µg 19µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 23.5µg Vegetable
Tryptophan 0.035mg 0.029mg Wakame
Threonine 0.165mg 0.115mg Wakame
Isoleucine 0.087mg 0.139mg Vegetable
Leucine 0.257mg 0.19mg Wakame
Lysine 0.112mg 0.17mg Vegetable
Methionine 0.063mg 0.034mg Wakame
Phenylalanine 0.112mg 0.12mg Vegetable
Valine 0.209mg 0.149mg Wakame
Histidine 0.015mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.031g Vegetable
Monounsaturated Fat 0.058g 0.01g Wakame
Polyunsaturated fat 0.218g 0.072g Wakame

Which food is preferable for your diet?

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

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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

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 - 66)
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.

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.