Wakame vs. Walnut — In-Depth Nutrition Comparison
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The main differences between wakame and walnut
- Wakame is richer in folate, yet walnut is richer in copper, manganese, vitamin B6, phosphorus, fiber, zinc, and vitamin B1.
- Daily need coverage for copper for walnut is 145% higher.
- Wakame contains 436 times more sodium than walnut. Wakame contains 872mg of sodium, while walnut contains 2mg.
Food types used in this article are Seaweed, wakame, raw and Nuts, walnuts, english.
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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 CalciumCalcium | +53.1% |
| Contains more MagnesiumMagnesium | +47.7% |
| Contains more PotassiumPotassium | +782% |
| Contains more IronIron | +33.5% |
| Contains more CopperCopper | +458.5% |
| Contains more ZincZinc | +713.2% |
| Contains more PhosphorusPhosphorus | +332.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +143.9% |
| Contains more SeleniumSelenium | +600% |
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 CVitamin C | +130.8% |
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin EVitamin E | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +53.3% |
| Contains more Vitamin B3Vitamin B3 | +42.2% |
| Contains more Vitamin B5Vitamin B5 | +22.3% |
| Contains more Vitamin KVitamin K | +96.3% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B1Vitamin B1 | +468.3% |
| Contains more Vitamin B6Vitamin B6 | +26750% |
| Contains more CholineCholine | +182% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.218g | 47.174g | 313% |
| Copper | 0.284mg | 1.586mg | 145% |
| Fats | 0.64g | 65.21g | 99% |
| Manganese | 1.4mg | 3.414mg | 88% |
| Vitamin B6 | 0.002mg | 0.537mg | 41% |
| Sodium | 872mg | 2mg | 38% |
| Phosphorus | 80mg | 346mg | 38% |
| Calories | 45kcal | 654kcal | 30% |
| Saturated fat | 0.13g | 6.126g | 27% |
| Zinc | 0.38mg | 3.09mg | 25% |
| Folate | 196µg | 98µg | 25% |
| Fiber | 0.5g | 6.7g | 25% |
| Protein | 3.03g | 15.23g | 24% |
| Vitamin B1 | 0.06mg | 0.341mg | 23% |
| Monounsaturated fat | 0.058g | 8.933g | 22% |
| Potassium | 50mg | 441mg | 12% |
| Magnesium | 107mg | 158mg | 12% |
| Iron | 2.18mg | 2.91mg | 9% |
| Selenium | 0.7µg | 4.9µg | 8% |
| Vitamin B2 | 0.23mg | 0.15mg | 6% |
| Choline | 13.9mg | 39.2mg | 5% |
| Calcium | 150mg | 98mg | 5% |
| Vitamin B3 | 1.6mg | 1.125mg | 3% |
| Vitamin B5 | 0.697mg | 0.57mg | 3% |
| Vitamin E | 1mg | 0.7mg | 2% |
| Vitamin C | 3mg | 1.3mg | 2% |
| Vitamin A | 18µg | 1µg | 2% |
| Vitamin K | 5.3µg | 2.7µg | 2% |
| Carbs | 9.14g | 13.71g | 2% |
| Net carbs | 8.64g | 7.01g | N/A |
| Sugar | 0.65g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.035mg | 0.17mg | 0% |
| Threonine | 0.165mg | 0.596mg | 0% |
| Isoleucine | 0.087mg | 0.625mg | 0% |
| Leucine | 0.257mg | 1.17mg | 0% |
| Lysine | 0.112mg | 0.424mg | 0% |
| Methionine | 0.063mg | 0.236mg | 0% |
| Phenylalanine | 0.112mg | 0.711mg | 0% |
| Valine | 0.209mg | 0.753mg | 0% |
| Histidine | 0.015mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1865.4% |
| Contains more OtherOther | +304.5% |
| Contains more ProteinProtein | +402.6% |
| Contains more FatsFats | +10089.1% |
| Contains more CarbsCarbs | +50% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +15301.7% |
| Contains more Poly. FatPolyunsaturated fat | +21539.4% |
