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Wakame vs. Wheat gluten — In-Depth Nutrition Comparison

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Differences between wakame and wheat gluten

  • Wakame has more folate, magnesium, vitamin B2, vitamin B5, copper, and vitamin B3, while wheat gluten has more selenium, iron, and phosphorus.
  • Wheat gluten's daily need coverage for selenium is 71% higher.
  • The amount of sodium in wheat gluten is lower.

The food types used in this comparison are Seaweed, wakame, raw and Vital wheat gluten.

Infographic

Wakame vs Wheat gluten 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
3
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +328%
Contains more CopperCopper +56%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +100%
Contains more IronIron +138.5%
Contains more ZincZinc +123.7%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -96.7%
Contains more SeleniumSelenium +5571.4%
~equal in Calcium ~142mg

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
11
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +875.5%
Contains more OtherOther +620%
Contains more ProteinProtein +2380.5%
Contains more FatsFats +189.1%
Contains more CarbsCarbs +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Mono. FatMonounsaturated fat +169%
Contains more Poly. FatPolyunsaturated fat +271.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Wheat gluten DV% diff.
Protein 3.03g 75.16g 144%
Selenium 0.7µg 39.7µg 71%
Manganese 1.4mg 61%
Folate 196µg 0µg 49%
Iron 2.18mg 5.2mg 38%
Sodium 872mg 29mg 37%
Phosphorus 80mg 260mg 26%
Magnesium 107mg 25mg 20%
Vitamin B2 0.23mg 0mg 18%
Calories 45kcal 370kcal 16%
Vitamin B5 0.697mg 0mg 14%
Copper 0.284mg 0.182mg 11%
Vitamin B3 1.6mg 0mg 10%
Vitamin E 1mg 0mg 7%
Vitamin B1 0.06mg 0mg 5%
Zinc 0.38mg 0.85mg 4%
Polyunsaturated fat 0.218g 0.81g 4%
Vitamin K 5.3µg 0µg 4%
Vitamin C 3mg 0mg 3%
Choline 13.9mg 3%
Vitamin A 18µg 0µg 2%
Fats 0.64g 1.85g 2%
Carbs 9.14g 13.79g 2%
Saturated fat 0.13g 0.272g 1%
Calcium 150mg 142mg 1%
Potassium 50mg 100mg 1%
Net carbs 8.64g 13.19g N/A
Sugar 0.65g 0g N/A
Fiber 0.5g 0.6g 0%
Vitamin B6 0.002mg 0mg 0%
Monounsaturated fat 0.058g 0.156g 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?

ok
ok
is better in case of low diet
Wakame Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
65%
Wakame
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 843mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.142g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
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 minerals?
?
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.