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
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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 | +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% |
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 | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
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
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
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% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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 | Equal | |
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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%
21%
Minerals Daily Need Coverage Score
65%
27%
Comparison summary
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 858mg)
Which food is lower in Saturated fat?
Water chestnuts is lower in Saturated fat (difference - 0.104g)
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 4.15g)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.