Wakame vs. Winter melon — In-Depth Nutrition Comparison
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Important differences between wakame and winter melon
- Wakame has more manganese, folate, copper, magnesium, iron, calcium, and vitamin B5; however, winter melon has more vitamin C and fiber.
- Wakame's daily need coverage for manganese is 58% more.
- Wakame has 39 times more folate than winter melon. Wakame has 196µg of folate, while winter melon has 5µg.
- Winter melon is lower in sodium.
The food varieties used in the comparison are Seaweed, wakame, raw and Waxgourd, (chinese preserving melon), raw.
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.
| Contains more MagnesiumMagnesium | +970% |
| Contains more CalciumCalcium | +689.5% |
| Contains more PotassiumPotassium | +733.3% |
| Contains more IronIron | +445% |
| Contains more CopperCopper | +1134.8% |
| Contains more PhosphorusPhosphorus | +321.1% |
| Contains more ManganeseManganese | +2313.8% |
| Contains more SeleniumSelenium | +250% |
| Contains more ZincZinc | +60.5% |
| Contains less SodiumSodium | -87.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +109.1% |
| Contains more Vitamin B3Vitamin B3 | +300% |
| Contains more Vitamin B5Vitamin B5 | +424.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3820% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +333.3% |
| Contains more Vitamin B6Vitamin B6 | +1650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.058mg | 58% |
| Folate | 196µg | 5µg | 48% |
| Sodium | 872mg | 111mg | 33% |
| Copper | 0.284mg | 0.023mg | 29% |
| Magnesium | 107mg | 10mg | 23% |
| Iron | 2.18mg | 0.4mg | 22% |
| Calcium | 150mg | 19mg | 13% |
| Vitamin B5 | 0.697mg | 0.133mg | 11% |
| Vitamin C | 3mg | 13mg | 11% |
| Fiber | 0.5g | 2.9g | 10% |
| Phosphorus | 80mg | 19mg | 9% |
| Vitamin B2 | 0.23mg | 0.11mg | 9% |
| Vitamin B3 | 1.6mg | 0.4mg | 8% |
| Vitamin E | 1mg | 7% | |
| Protein | 3.03g | 0.4g | 5% |
| Vitamin K | 5.3µg | 4% | |
| Vitamin B6 | 0.002mg | 0.035mg | 3% |
| Choline | 13.9mg | 3% | |
| Calories | 45kcal | 13kcal | 2% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Zinc | 0.38mg | 0.61mg | 2% |
| Vitamin A | 18µg | 0µg | 2% |
| Carbs | 9.14g | 3g | 2% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Fats | 0.64g | 0.2g | 1% |
| Saturated fat | 0.13g | 0.016g | 1% |
| Polyunsaturated fat | 0.218g | 0.087g | 1% |
| Potassium | 50mg | 6mg | 1% |
| Net carbs | 8.64g | 0.1g | N/A |
| Sugar | 0.65g | 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 | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +657.5% |
| Contains more FatsFats | +220% |
| Contains more CarbsCarbs | +204.7% |
| Contains more OtherOther | +2300% |
| Contains more WaterWater | +20.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains more Mono. FatMonounsaturated fat | +56.8% |
| Contains more Poly. FatPolyunsaturated fat | +150.6% |
| Contains less Sat. FatSaturated fat | -87.7% |
