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  6. Wakame vs. Wild rice raw

Wakame vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between wakame and wild rice raw?

  • Wakame is higher in folate and calcium; however, wild rice raw is richer in zinc, phosphorus, vitamin B3, vitamin B6, copper, fiber, and magnesium.
  • Wild rice raw's daily need coverage for zinc is 51% more.
  • Wild rice raw contains 125 times less sodium than wakame. Wakame contains 872mg of sodium, while wild rice raw contains 7mg.

We used Seaweed, wakame, raw and Wild rice, raw types in this article.

Infographic

Wakame vs Wild rice raw 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
2
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +614.3%
Contains more IronIron +11.2%
Contains more MagnesiumMagnesium +65.4%
Contains more PotassiumPotassium +754%
Contains more CopperCopper +84.5%
Contains more ZincZinc +1468.4%
Contains more PhosphorusPhosphorus +441.3%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +300%
~equal in Manganese ~1.329mg

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
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin KVitamin K +178.9%
Contains more FolateFolate +106.3%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B3Vitamin B3 +320.8%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more Vitamin B6Vitamin B6 +19450%
Contains more CholineCholine +151.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Wild rice raw DV% diff.
Zinc 0.38mg 5.96mg 51%
Phosphorus 80mg 433mg 50%
Sodium 872mg 7mg 38%
Vitamin B3 1.6mg 6.733mg 32%
Vitamin B6 0.002mg 0.391mg 30%
Copper 0.284mg 0.524mg 27%
Folate 196µg 95µg 25%
Protein 3.03g 14.73g 23%
Fiber 0.5g 6.2g 23%
Carbs 9.14g 74.9g 22%
Magnesium 107mg 177mg 17%
Calories 45kcal 357kcal 16%
Calcium 150mg 21mg 13%
Potassium 50mg 427mg 11%
Vitamin B5 0.697mg 1.074mg 8%
Vitamin B1 0.06mg 0.115mg 5%
Selenium 0.7µg 2.8µg 4%
Choline 13.9mg 35mg 4%
Polyunsaturated fat 0.218g 0.676g 3%
Manganese 1.4mg 1.329mg 3%
Iron 2.18mg 1.96mg 3%
Vitamin C 3mg 0mg 3%
Vitamin K 5.3µg 1.9µg 3%
Vitamin A 18µg 1µg 2%
Vitamin B2 0.23mg 0.262mg 2%
Fats 0.64g 1.08g 1%
Vitamin E 1mg 0.82mg 1%
Net carbs 8.64g 68.7g N/A
Sugar 0.65g 2.5g N/A
Saturated fat 0.13g 0.156g 0%
Monounsaturated fat 0.058g 0.159g 0%
Tryptophan 0.035mg 0.179mg 0%
Threonine 0.165mg 0.469mg 0%
Isoleucine 0.087mg 0.618mg 0%
Leucine 0.257mg 1.018mg 0%
Lysine 0.112mg 0.629mg 0%
Methionine 0.063mg 0.438mg 0%
Phenylalanine 0.112mg 0.721mg 0%
Valine 0.209mg 0.858mg 0%
Histidine 0.015mg 0.384mg 0%
Omega-3 - EPA 0.186g 0g 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +930.8%
Contains more OtherOther +370.6%
Contains more ProteinProtein +386.1%
Contains more FatsFats +68.8%
Contains more CarbsCarbs +719.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -16.7%
Contains more Mono. FatMonounsaturated fat +174.1%
Contains more Poly. FatPolyunsaturated fat +210.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.