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  6. Wakame vs. Wax gourd

Wakame vs. Wax gourd — In-Depth Nutrition Comparison

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Summary of differences between wakame and wax gourd

  • Wax gourd has less manganese, folate, copper, magnesium, iron, vitamin B2, calcium, vitamin B5, and phosphorus than wakame.
  • Wakame covers your daily need for manganese, 58% more than wax gourd.
  • Wakame has 230 times more vitamin B2 than wax gourd. While wakame has 0.23mg of vitamin B2, wax gourd has only 0.001mg.
  • Wax gourd has less sodium.

These are the specific foods used in this comparison Seaweed, wakame, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Wakame vs Wax gourd 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
Wakame
8
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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +970%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +900%
Contains more IronIron +473.7%
Contains more CopperCopper +1190.9%
Contains more PhosphorusPhosphorus +370.6%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +55.3%
Contains less SodiumSodium -87.7%

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +22900%
Contains more Vitamin B3Vitamin B3 +316.7%
Contains more Vitamin B5Vitamin B5 +476%
Contains more Vitamin KVitamin K +89.3%
Contains more FolateFolate +4800%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B6Vitamin B6 +1500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Wax gourd DV% diff.
Manganese 1.4mg 0.056mg 58%
Folate 196µg 4µg 48%
Sodium 872mg 107mg 33%
Copper 0.284mg 0.022mg 29%
Magnesium 107mg 10mg 23%
Iron 2.18mg 0.38mg 23%
Vitamin B2 0.23mg 0.001mg 18%
Calcium 150mg 18mg 13%
Vitamin B5 0.697mg 0.121mg 12%
Phosphorus 80mg 17mg 9%
Vitamin C 3mg 10.5mg 8%
Vitamin B3 1.6mg 0.384mg 8%
Vitamin E 1mg 0.08mg 6%
Protein 3.03g 0.4g 5%
Calories 45kcal 14kcal 2%
Carbs 9.14g 3.04g 2%
Fiber 0.5g 1g 2%
Zinc 0.38mg 0.59mg 2%
Vitamin A 18µg 0µg 2%
Vitamin B1 0.06mg 0.034mg 2%
Vitamin B6 0.002mg 0.032mg 2%
Vitamin K 5.3µg 2.8µg 2%
Choline 13.9mg 4.9mg 2%
Fats 0.64g 0.2g 1%
Potassium 50mg 5mg 1%
Selenium 0.7µg 0.2µg 1%
Saturated fat 0.13g 0.016g 1%
Polyunsaturated fat 0.218g 0.088g 1%
Protein per 100 calories 6.7g 2.9g N/A
Calories per 10 g protein 149kcal 350kcal N/A
Weight per 100 calories 222g 714g N/A
Net carbs 8.64g 2.04g N/A
Sugar 0.65g 1.18g N/A
Monounsaturated fat 0.058g 0.037g 0%
Tryptophan 0.035mg 0.002mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0.009mg 0%
Methionine 0.063mg 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +657.5%
Contains more FatsFats +220%
Contains more CarbsCarbs +200.7%
Contains more OtherOther +2300%
Contains more WaterWater +20.1%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +56.8%
Contains more Poly. FatPolyunsaturated fat +147.7%
Contains less Sat. FatSaturated fat -87.7%

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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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.