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  6. Wakame vs. White bread

Wakame vs. White bread — In-Depth Nutrition Comparison

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How are wakame and white bread different?

  • Wakame has more manganese, folate, copper, and magnesium; however, white bread is richer in vitamin B1, selenium, vitamin B3, iron, and fiber.
  • White bread covers your daily need for vitamin B1, 39% more than wakame.
  • Wakame has 5 times more magnesium than white bread. Wakame has 107mg of magnesium, while white bread has 23mg.
  • White bread contains less sodium.

Seaweed, wakame, raw and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Wakame vs White bread 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
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +365.2%
Contains more CopperCopper +181.2%
Contains more ManganeseManganese +161.2%
Contains more PotassiumPotassium +152%
Contains more IronIron +65.6%
Contains more ZincZinc +94.7%
Contains more PhosphorusPhosphorus +22.5%
Contains less SodiumSodium -43.8%
Contains more SeleniumSelenium +3042.9%
~equal in Calcium ~144mg

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
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 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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin KVitamin K +2550%
Contains more FolateFolate +76.6%
Contains more Vitamin B1Vitamin B1 +788.3%
Contains more Vitamin B3Vitamin B3 +198.8%
Contains more Vitamin B6Vitamin B6 +4250%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Wakame White bread DV% diff.
Vitamin B1 0.06mg 0.533mg 39%
Selenium 0.7µg 22µg 39%
Manganese 1.4mg 0.536mg 38%
Folate 196µg 111µg 21%
Vitamin B3 1.6mg 4.78mg 20%
Copper 0.284mg 0.101mg 20%
Magnesium 107mg 23mg 20%
Iron 2.18mg 3.61mg 18%
Sodium 872mg 490mg 17%
Starch 37.17g 15%
Carbs 9.14g 49.42g 13%
Protein 3.03g 8.85g 12%
Calories 45kcal 266kcal 11%
Polyunsaturated fat 0.218g 1.602g 9%
Fiber 0.5g 2.7g 9%
Vitamin B6 0.002mg 0.087mg 7%
Vitamin E 1mg 0.22mg 5%
Fats 0.64g 3.33g 4%
Vitamin K 5.3µg 0.2µg 4%
Fructose 2.43g 3%
Saturated fat 0.13g 0.698g 3%
Vitamin B5 0.697mg 0.536mg 3%
Zinc 0.38mg 0.74mg 3%
Phosphorus 80mg 98mg 3%
Vitamin C 3mg 0mg 3%
Potassium 50mg 126mg 2%
Vitamin A 18µg 0µg 2%
Vitamin B2 0.23mg 0.243mg 1%
Calcium 150mg 144mg 1%
Monounsaturated fat 0.058g 0.599g 1%
Net carbs 8.64g 46.72g N/A
Sugar 0.65g 5.67g N/A
Trans fat 0g 0.027g N/A
Choline 13.9mg 14.6mg 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 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +119.6%
Contains more OtherOther +263.6%
Contains more ProteinProtein +192.1%
Contains more FatsFats +420.3%
Contains more CarbsCarbs +440.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Mono. FatMonounsaturated fat +932.8%
Contains more Poly. FatPolyunsaturated fat +634.9%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.