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  6. Wakame vs. Water chestnuts

Wakame vs. Water chestnuts — In-Depth Nutrition Comparison

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What are the differences between wakame and water chestnuts?

  • Wakame is higher in manganese, folate, iron, magnesium, calcium, and vitamin A; however, water chestnuts are richer in vitamin B6, potassium, and fiber.
  • Wakame's daily need coverage for manganese is 46% more.
  • Water chestnuts have less sodium.

We used Seaweed, wakame, raw and Waterchestnuts, chinese, (matai), raw types in this article.

Infographic

Wakame vs Water chestnuts 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more MagnesiumMagnesium +386.4%
Contains more CalciumCalcium +1263.6%
Contains more IronIron +3533.3%
Contains more PhosphorusPhosphorus +27%
Contains more ManganeseManganese +323%
Contains more PotassiumPotassium +1068%
Contains more CopperCopper +14.8%
Contains more ZincZinc +31.6%
Contains less SodiumSodium -98.4%
~equal in Selenium ~0.7µg

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
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%
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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin KVitamin K +1666.7%
Contains more FolateFolate +1125%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B6Vitamin B6 +16300%
Contains more CholineCholine +160.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Water chestnuts DV% diff.
Manganese 1.4mg 0.331mg 46%
Folate 196µg 16µg 45%
Sodium 872mg 14mg 37%
Iron 2.18mg 0.06mg 27%
Vitamin B6 0.002mg 0.328mg 25%
Magnesium 107mg 22mg 20%
Potassium 50mg 584mg 16%
Calcium 150mg 11mg 14%
Fiber 0.5g 3g 10%
Vitamin B1 0.06mg 0.14mg 7%
Carbs 9.14g 23.94g 5%
Copper 0.284mg 0.326mg 5%
Vitamin K 5.3µg 0.3µg 4%
Vitamin B5 0.697mg 0.479mg 4%
Vitamin B3 1.6mg 1mg 4%
Choline 13.9mg 36.2mg 4%
Protein 3.03g 1.4g 3%
Calories 45kcal 97kcal 3%
Vitamin A 18µg 0µg 2%
Vitamin B2 0.23mg 0.2mg 2%
Phosphorus 80mg 63mg 2%
Vitamin E 1mg 1.2mg 1%
Polyunsaturated fat 0.218g 0.043g 1%
Zinc 0.38mg 0.5mg 1%
Vitamin C 3mg 4mg 1%
Fats 0.64g 0.1g 1%
Net carbs 8.64g 20.94g N/A
Sugar 0.65g 4.8g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.13g 0.026g 0%
Monounsaturated fat 0.058g 0.002g 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 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more ProteinProtein +116.4%
Contains more FatsFats +540%
Contains more OtherOther +554.5%
Contains more CarbsCarbs +161.9%
~equal in Water ~73.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +407%
Contains less Sat. FatSaturated fat -80%

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.