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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.

Infographic

Wakame vs Wasabi 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Wasabi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
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%
~equal in Phosphorus ~80mg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Wasabi
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
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.
Wakame Wasabi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Wasabi 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?

ok
ok
is better in case of low diet
Wakame Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
23%
Wasabi
Minerals Daily Need Coverage Score
65%
Wakame
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 855mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 41)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.6)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.