Wakame vs. Wasabi — In-Depth Nutrition Comparison
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How are wakame and wasabi different?
- Wakame is higher in folate, manganese, iron, and copper; however, wasabi is richer in vitamin C, fiber, vitamin B6, potassium, and zinc.
- Daily need coverage for folate for wakame is 45% higher.
- Wakame contains 51 times more sodium than wasabi. While wakame contains 872mg of sodium, wasabi contains only 17mg.
Seaweed, wakame, raw and Wasabi, root, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +55.1% |
| Contains more CalciumCalcium | +17.2% |
| Contains more IronIron | +111.7% |
| Contains more CopperCopper | +83.2% |
| Contains more ManganeseManganese | +258.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +1036% |
| Contains more ZincZinc | +326.3% |
| Contains less SodiumSodium | -98.1% |
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 AVitamin A | +800% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +101.8% |
| Contains more Vitamin B3Vitamin B3 | +115.3% |
| Contains more Vitamin B5Vitamin B5 | +243.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +988.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1296.7% |
| Contains more Vitamin B1Vitamin B1 | +118.3% |
| Contains more Vitamin B6Vitamin B6 | +13600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.7% |
| Contains more OtherOther | +275% |
| Contains more ProteinProtein | +58.4% |
| Contains more CarbsCarbs | +157.5% |
~equal in
Fats
~0.63g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 196µg | 18µg | 45% |
| Manganese | 1.4mg | 0.391mg | 44% |
| Vitamin C | 3mg | 41.9mg | 43% |
| Sodium | 872mg | 17mg | 37% |
| Fiber | 0.5g | 7.8g | 29% |
| Vitamin B6 | 0.002mg | 0.274mg | 21% |
| Potassium | 50mg | 568mg | 15% |
| Iron | 2.18mg | 1.03mg | 14% |
| Copper | 0.284mg | 0.155mg | 14% |
| Zinc | 0.38mg | 1.62mg | 11% |
| Vitamin B5 | 0.697mg | 0.203mg | 10% |
| Vitamin B2 | 0.23mg | 0.114mg | 9% |
| Magnesium | 107mg | 69mg | 9% |
| Vitamin E | 1mg | 7% | |
| Vitamin B1 | 0.06mg | 0.131mg | 6% |
| Carbs | 9.14g | 23.54g | 5% |
| Vitamin B3 | 1.6mg | 0.743mg | 5% |
| Protein | 3.03g | 4.8g | 4% |
| Vitamin K | 5.3µg | 4% | |
| Choline | 13.9mg | 3% | |
| Calories | 45kcal | 109kcal | 3% |
| Vitamin A | 18µg | 2µg | 2% |
| Calcium | 150mg | 128mg | 2% |
| Selenium | 0.7µg | 1% | |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.218g | 1% | |
| Fats | 0.64g | 0.63g | 0% |
| Net carbs | 8.64g | 15.74g | N/A |
| Sugar | 0.65g | N/A | |
| Phosphorus | 80mg | 80mg | 0% |
| Monounsaturated fat | 0.058g | 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 | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
23%
Minerals Daily Need Coverage Score
65%
36%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 855mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 41)
Which food is cheaper?
Wakame is cheaper (difference - $1.6)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)