Wakame vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between wakame and wheat
- Wakame is higher in folate, yet wheat is higher in selenium, manganese, phosphorus, zinc, vitamin B3, vitamin B6, vitamin B1, and copper.
- Wheat covers your daily selenium needs 161% more than wakame.
- Wakame contains 436 times more sodium than wheat . While wakame contains 872mg of sodium, wheat contains only 2mg.
Food varieties used in this article are Seaweed, wakame, raw and Wheat, durum.
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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 CalciumCalcium | +341.2% |
| Contains more MagnesiumMagnesium | +34.6% |
| Contains more PotassiumPotassium | +762% |
| Contains more IronIron | +61.5% |
| Contains more CopperCopper | +94.7% |
| Contains more ZincZinc | +994.7% |
| Contains more PhosphorusPhosphorus | +535% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +115.1% |
| Contains more SeleniumSelenium | +12671.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +90.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +355.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +598.3% |
| Contains more Vitamin B3Vitamin B3 | +321.1% |
| Contains more Vitamin B5Vitamin B5 | +34.1% |
| Contains more Vitamin B6Vitamin B6 | +20850% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 89.4µg | 161% |
| Manganese | 1.4mg | 3.012mg | 70% |
| Phosphorus | 80mg | 508mg | 61% |
| Folate | 196µg | 43µg | 38% |
| Sodium | 872mg | 2mg | 38% |
| Zinc | 0.38mg | 4.16mg | 34% |
| Vitamin B6 | 0.002mg | 0.419mg | 32% |
| Vitamin B3 | 1.6mg | 6.738mg | 32% |
| Vitamin B1 | 0.06mg | 0.419mg | 30% |
| Copper | 0.284mg | 0.553mg | 30% |
| Carbs | 9.14g | 71.13g | 21% |
| Protein | 3.03g | 13.68g | 21% |
| Iron | 2.18mg | 3.52mg | 17% |
| Calories | 45kcal | 339kcal | 15% |
| Calcium | 150mg | 34mg | 12% |
| Potassium | 50mg | 431mg | 11% |
| Magnesium | 107mg | 144mg | 9% |
| Vitamin B2 | 0.23mg | 0.121mg | 8% |
| Vitamin E | 1mg | 7% | |
| Polyunsaturated fat | 0.218g | 0.978g | 5% |
| Vitamin B5 | 0.697mg | 0.935mg | 5% |
| Vitamin K | 5.3µg | 4% | |
| Choline | 13.9mg | 3% | |
| Fats | 0.64g | 2.47g | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Fiber | 0.5g | 2% | |
| Vitamin A | 18µg | 0µg | 2% |
| Saturated fat | 0.13g | 0.454g | 1% |
| Monounsaturated fat | 0.058g | 0.344g | 1% |
| Net carbs | 8.64g | 71.13g | N/A |
| Sugar | 0.65g | N/A | |
| Tryptophan | 0.035mg | 0.176mg | 0% |
| Threonine | 0.165mg | 0.366mg | 0% |
| Isoleucine | 0.087mg | 0.533mg | 0% |
| Leucine | 0.257mg | 0.934mg | 0% |
| Lysine | 0.112mg | 0.303mg | 0% |
| Methionine | 0.063mg | 0.221mg | 0% |
| Phenylalanine | 0.112mg | 0.681mg | 0% |
| Valine | 0.209mg | 0.594mg | 0% |
| Histidine | 0.015mg | 0.322mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +631.2% |
| Contains more OtherOther | +304.5% |
| Contains more ProteinProtein | +351.5% |
| Contains more FatsFats | +285.9% |
| Contains more CarbsCarbs | +678.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.4% |
| Contains more Mono. FatMonounsaturated fat | +493.1% |
| Contains more Poly. FatPolyunsaturated fat | +348.6% |