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Wakame vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between wakame and watercress

  • Wakame has more manganese, folate, iron, copper, and magnesium; however, watercress is richer in vitamin K, vitamin A, vitamin C, and vitamin B6.
  • Watercress covers your daily vitamin K needs 204% more than wakame.
  • Watercress has 22 times less folate than wakame. Wakame has 196µg of folate, while watercress has 9µg.
  • Watercress contains less sodium.

Specific food types used in this comparison are Seaweed, wakame, raw and Watercress, raw.

Infographic

Wakame vs Watercress 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
7
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +409.5%
Contains more CalciumCalcium +25%
Contains more IronIron +990%
Contains more CopperCopper +268.8%
Contains more ZincZinc +245.5%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +473.8%
Contains more PotassiumPotassium +560%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +28.6%

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
5
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B3Vitamin B3 +700%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more FolateFolate +2077.8%
Contains more CholineCholine +54.4%
Contains more Vitamin CVitamin C +1333.3%
Contains more Vitamin AVitamin A +788.9%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +6350%
Contains more Vitamin KVitamin K +4617%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +31.7%
Contains more FatsFats +540%
Contains more CarbsCarbs +608.5%
Contains more OtherOther +500%
Contains more WaterWater +18.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +625%
Contains more Poly. FatPolyunsaturated fat +522.9%
Contains less Sat. FatSaturated fat -79.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Watercress DV% diff.
Vitamin K 5.3µg 250µg 204%
Manganese 1.4mg 0.244mg 50%
Folate 196µg 9µg 47%
Vitamin C 3mg 43mg 44%
Sodium 872mg 41mg 36%
Iron 2.18mg 0.2mg 25%
Copper 0.284mg 0.077mg 23%
Magnesium 107mg 21mg 20%
Vitamin A 18µg 160µg 16%
Vitamin B6 0.002mg 0.129mg 10%
Vitamin B3 1.6mg 0.2mg 9%
Vitamin B2 0.23mg 0.12mg 8%
Vitamin B5 0.697mg 0.31mg 8%
Potassium 50mg 330mg 8%
Phosphorus 80mg 60mg 3%
Calcium 150mg 120mg 3%
Carbs 9.14g 1.29g 3%
Vitamin B1 0.06mg 0.09mg 3%
Calories 45kcal 11kcal 2%
Zinc 0.38mg 0.11mg 2%
Polyunsaturated fat 0.218g 0.035g 1%
Protein 3.03g 2.3g 1%
Fats 0.64g 0.1g 1%
Choline 13.9mg 9mg 1%
Net carbs 8.64g 0.79g N/A
Sugar 0.65g 0.2g N/A
Fiber 0.5g 0.5g 0%
Vitamin E 1mg 1mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.13g 0.027g 0%
Monounsaturated fat 0.058g 0.008g 0%
Tryptophan 0.035mg 0.03mg 0%
Threonine 0.165mg 0.133mg 0%
Isoleucine 0.087mg 0.093mg 0%
Leucine 0.257mg 0.166mg 0%
Lysine 0.112mg 0.134mg 0%
Methionine 0.063mg 0.02mg 0%
Phenylalanine 0.112mg 0.114mg 0%
Valine 0.209mg 0.137mg 0%
Histidine 0.015mg 0.04mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
65%
Wakame
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 831mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.103g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.