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Flour vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between flour and wakame

  • Flour has more vitamin B1, selenium, iron, vitamin B3, and vitamin B2; however, wakame is richer in manganese, magnesium, copper, and calcium.
  • Flour covers your daily vitamin B1 needs 60% more than wakame.
  • Wakame has 48 times less selenium than flour. Flour has 33.9µg of selenium, while wakame has 0.7µg.
  • Flour contains less sodium.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Seaweed, wakame, raw.

Infographic

Flour 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.
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Wakame
4
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%
Contains more PotassiumPotassium +114%
Contains more IronIron +112.8%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +4742.9%
Contains more MagnesiumMagnesium +386.4%
Contains more CalciumCalcium +900%
Contains more CopperCopper +97.2%
Contains more ManganeseManganese +105.3%

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.
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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%
Contains more Vitamin B1Vitamin B1 +1208.3%
Contains more Vitamin B2Vitamin B2 +114.8%
Contains more Vitamin B3Vitamin B3 +269%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin KVitamin K +1666.7%
Contains more CholineCholine +33.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~196µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
Contains more ProteinProtein +240.9%
Contains more FatsFats +53.1%
Contains more CarbsCarbs +734.9%
Contains more WaterWater +571.1%
Contains more OtherOther +1465.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
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
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +89.4%
Contains less Sat. FatSaturated fat -16.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Wakame DV% diff.
Vitamin B1 0.785mg 0.06mg 60%
Selenium 33.9µg 0.7µg 60%
Sodium 2mg 872mg 38%
Manganese 0.682mg 1.4mg 31%
Iron 4.64mg 2.18mg 31%
Vitamin B3 5.904mg 1.6mg 27%
Carbs 76.31g 9.14g 22%
Vitamin B2 0.494mg 0.23mg 20%
Magnesium 22mg 107mg 20%
Copper 0.144mg 0.284mg 16%
Calories 364kcal 45kcal 16%
Protein 10.33g 3.03g 15%
Calcium 15mg 150mg 14%
Fiber 2.7g 0.5g 9%
Vitamin E 0.06mg 1mg 6%
Vitamin B5 0.438mg 0.697mg 5%
Vitamin K 0.3µg 5.3µg 4%
Phosphorus 108mg 80mg 4%
Vitamin B6 0.044mg 0.002mg 3%
Vitamin C 0mg 3mg 3%
Folate 183µg 196µg 3%
Zinc 0.7mg 0.38mg 3%
Vitamin A 0µg 18µg 2%
Potassium 107mg 50mg 2%
Fats 0.98g 0.64g 1%
Choline 10.4mg 13.9mg 1%
Polyunsaturated fat 0.413g 0.218g 1%
Net carbs 73.61g 8.64g N/A
Sugar 0.27g 0.65g N/A
Saturated fat 0.155g 0.13g 0%
Monounsaturated fat 0.087g 0.058g 0%
Tryptophan 0.127mg 0.035mg 0%
Threonine 0.281mg 0.165mg 0%
Isoleucine 0.357mg 0.087mg 0%
Leucine 0.71mg 0.257mg 0%
Lysine 0.228mg 0.112mg 0%
Methionine 0.183mg 0.063mg 0%
Phenylalanine 0.52mg 0.112mg 0%
Valine 0.415mg 0.209mg 0%
Histidine 0.23mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Wakame
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
46%
Flour
26%
Wakame
Minerals Daily Need Coverage Score
59%
Flour
65%
Wakame

Comparison summary

Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 72)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 870mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.