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  6. Wheat vs. Wakame

Wheat vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Wakame

  • Wheat is higher in Selenium, Manganese, Phosphorus, Zinc, Vitamin B3, Vitamin B6, Vitamin B1, and Copper, yet Wakame is higher in Folate.
  • Wheat covers your daily Selenium needs 161% more than Wakame.
  • Wheat contains 210 times more Vitamin B6 than Wakame. While Wheat contains 0.419mg of Vitamin B6, Wakame contains only 0.002mg.
  • The amount of Sodium in Wheat is lower.

Food varieties used in this article are Wheat, durum and Seaweed, wakame, raw.

Infographic

Wheat vs Wakame 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.
Wheat
Wheat
9
:
1
Wakame
Wakame
Contains more Iron +61.5%
Contains more Magnesium +34.6%
Contains more Phosphorus +535%
Contains more Potassium +762%
Contains less Sodium -99.8%
Contains more Zinc +994.7%
Contains more Copper +94.7%
Contains more Manganese +115.1%
Contains more Selenium +12671.4%
Contains more Calcium +341.2%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +61.5%
Contains more Magnesium +34.6%
Contains more Phosphorus +535%
Contains more Potassium +762%
Contains less Sodium -99.8%
Contains more Zinc +994.7%
Contains more Copper +94.7%
Contains more Manganese +115.1%
Contains more Selenium +12671.4%
Contains more Calcium +341.2%

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.
Wheat
Wheat
4
:
6
Wakame
Wakame
Contains more Vitamin B1 +598.3%
Contains more Vitamin B3 +321.1%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +20850%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.1%
Contains more Folate +355.8%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B1 +598.3%
Contains more Vitamin B3 +321.1%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +20850%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.1%
Contains more Folate +355.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Wakame
Wakame
Contains more Protein +351.5%
Contains more Fats +285.9%
Contains more Carbs +678.2%
Contains more Water +631.2%
Contains more Other +304.5%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +351.5%
Contains more Fats +285.9%
Contains more Carbs +678.2%
Contains more Water +631.2%
Contains more Other +304.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +493.1%
Contains more Polyunsaturated fat +348.6%
Contains less Saturated Fat -71.4%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +493.1%
Contains more Polyunsaturated fat +348.6%
Contains less Saturated Fat -71.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Wakame Opinion
Net carbs 71.13g 8.64g Wheat
Protein 13.68g 3.03g Wheat
Fats 2.47g 0.64g Wheat
Carbs 71.13g 9.14g Wheat
Calories 339kcal 45kcal Wheat
Sugar 0.65g Wheat
Fiber 0.5g Wakame
Calcium 34mg 150mg Wakame
Iron 3.52mg 2.18mg Wheat
Magnesium 144mg 107mg Wheat
Phosphorus 508mg 80mg Wheat
Potassium 431mg 50mg Wheat
Sodium 2mg 872mg Wheat
Zinc 4.16mg 0.38mg Wheat
Copper 0.553mg 0.284mg Wheat
Manganese 3.012mg 1.4mg Wheat
Selenium 89.4µg 0.7µg Wheat
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 1mg Wakame
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.419mg 0.06mg Wheat
Vitamin B2 0.121mg 0.23mg Wakame
Vitamin B3 6.738mg 1.6mg Wheat
Vitamin B5 0.935mg 0.697mg Wheat
Vitamin B6 0.419mg 0.002mg Wheat
Folate 43µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.176mg 0.035mg Wheat
Threonine 0.366mg 0.165mg Wheat
Isoleucine 0.533mg 0.087mg Wheat
Leucine 0.934mg 0.257mg Wheat
Lysine 0.303mg 0.112mg Wheat
Methionine 0.221mg 0.063mg Wheat
Phenylalanine 0.681mg 0.112mg Wheat
Valine 0.594mg 0.209mg Wheat
Histidine 0.322mg 0.015mg Wheat
Saturated Fat 0.454g 0.13g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.344g 0.058g Wheat
Polyunsaturated fat 0.978g 0.218g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
29%
Wakame
Minerals Daily Need Coverage Score
168%
Wheat
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 870mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.324g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 50)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.