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  6. Wakame vs. Wafer

Wakame vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between Wakame and Wafer?

  • Wakame is richer in Folate, Manganese, Magnesium, and Calcium, while Wafer is higher in Iron, Copper, Vitamin B1, and Fiber.
  • Wakame's daily need coverage for Folate is 37% higher.
  • Wafer has 5 times less Calcium than Wakame. Wakame has 150mg of Calcium, while Wafer has 31mg.
  • Wafer is lower in Sodium.

We used Seaweed, wakame, raw and Cookies, chocolate wafers types in this comparison.

Infographic

Wakame vs Wafer 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
3
:
7
Wafer
Wafer
Contains more Calcium +383.9%
Contains more Magnesium +101.9%
Contains more Manganese +101.1%
Contains more Iron +83.9%
Contains more Phosphorus +65%
Contains more Potassium +320%
Contains less Sodium -33.5%
Contains more Zinc +186.8%
Contains more Copper +63%
Contains more Selenium +714.3%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +383.9%
Contains more Magnesium +101.9%
Contains more Manganese +101.1%
Contains more Iron +83.9%
Contains more Phosphorus +65%
Contains more Potassium +320%
Contains less Sodium -33.5%
Contains more Zinc +186.8%
Contains more Copper +63%
Contains more Selenium +714.3%

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
6
:
5
Wafer
Wafer
Contains more Vitamin A +3500%
Contains more Vitamin E +38.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +82.9%
Contains more Folate +317%
Contains more Vitamin K +120.8%
Contains more Vitamin B1 +238.3%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +78.6%
Contains more Vitamin B6 +2450%
Contains more Vitamin B12 +∞%
Wakame
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +3500%
Contains more Vitamin E +38.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +82.9%
Contains more Folate +317%
Contains more Vitamin K +120.8%
Contains more Vitamin B1 +238.3%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +78.6%
Contains more Vitamin B6 +2450%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Wafer
Wafer
Contains more Water +1677.6%
Contains more Other +260%
Contains more Protein +117.8%
Contains more Fats +2118.8%
Contains more Carbs +695.4%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Water +1677.6%
Contains more Other +260%
Contains more Protein +117.8%
Contains more Fats +2118.8%
Contains more Carbs +695.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Wafer
Wafer
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +8287.9%
Contains more Polyunsaturated fat +1805%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +8287.9%
Contains more Polyunsaturated fat +1805%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Wafer
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Wafer Opinion
Net carbs 8.64g 69.3g Wafer
Protein 3.03g 6.6g Wafer
Fats 0.64g 14.2g Wafer
Carbs 9.14g 72.7g Wafer
Calories 45kcal 433kcal Wafer
Sugar 0.65g 37.43g Wakame
Fiber 0.5g 3.4g Wafer
Calcium 150mg 31mg Wakame
Iron 2.18mg 4.01mg Wafer
Magnesium 107mg 53mg Wakame
Phosphorus 80mg 132mg Wafer
Potassium 50mg 210mg Wafer
Sodium 872mg 580mg Wafer
Zinc 0.38mg 1.09mg Wafer
Copper 0.284mg 0.463mg Wafer
Manganese 1.4mg 0.696mg Wakame
Selenium 0.7µg 5.7µg Wafer
Vitamin A 360IU 10IU Wakame
Vitamin A RAE 18µg 3µg Wakame
Vitamin E 1mg 0.72mg Wakame
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.203mg Wafer
Vitamin B2 0.23mg 0.266mg Wafer
Vitamin B3 1.6mg 2.858mg Wafer
Vitamin B5 0.697mg 0.381mg Wakame
Vitamin B6 0.002mg 0.051mg Wafer
Folate 196µg 47µg Wakame
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 5.3µg 2.4µg Wakame
Tryptophan 0.035mg 0.096mg Wafer
Threonine 0.165mg 0.22mg Wafer
Isoleucine 0.087mg 0.261mg Wafer
Leucine 0.257mg 0.447mg Wafer
Lysine 0.112mg 0.281mg Wafer
Methionine 0.063mg 0.105mg Wafer
Phenylalanine 0.112mg 0.308mg Wafer
Valine 0.209mg 0.323mg Wafer
Histidine 0.015mg 0.128mg Wafer
Cholesterol 0mg 2mg Wakame
Saturated Fat 0.13g 4.241g Wakame
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0.186g 0.003g Wakame
Monounsaturated Fat 0.058g 4.865g Wafer
Polyunsaturated fat 0.218g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
29%
Wakame
22%
Wafer
Minerals Daily Need Coverage Score
65%
Wakame
65%
Wafer

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 36.78g)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 4.111g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 61)
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 292mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.