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White chocolate vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between white chocolate and wakame?

  • White chocolate is richer in vitamin B12 and phosphorus, while wakame is higher in manganese, folate, copper, iron, and magnesium.
  • White chocolate's daily need coverage for saturated fat is 96% higher.
  • Wakame is lower in cholesterol.

We used Candies, white chocolate and Seaweed, wakame, raw types in this comparison.

Infographic

White chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 CalciumCalcium +32.7%
Contains more PotassiumPotassium +472%
Contains more ZincZinc +94.7%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -89.7%
Contains more SeleniumSelenium +542.9%
Contains more MagnesiumMagnesium +791.7%
Contains more IronIron +808.3%
Contains more CopperCopper +373.3%
Contains more ManganeseManganese +17400%

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.
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +71.7%
Contains more CholineCholine +112.2%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +114.8%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more FolateFolate +2700%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +93.7%
Contains more FatsFats +4914.1%
Contains more CarbsCarbs +548.1%
Contains more WaterWater +6053.1%
Contains more OtherOther +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +15584.5%
Contains more Poly. FatPolyunsaturated fat +364.7%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Wakame DV% diff.
Saturated fat 19.412g 0.13g 88%
Manganese 0.008mg 1.4mg 61%
Fats 32.09g 0.64g 48%
Folate 7µg 196µg 47%
Sodium 90mg 872mg 34%
Copper 0.06mg 0.284mg 25%
Calories 539kcal 45kcal 25%
Iron 0.24mg 2.18mg 24%
Magnesium 12mg 107mg 23%
Vitamin B12 0.56µg 0µg 23%
Monounsaturated fat 9.097g 0.058g 23%
Carbs 59.24g 9.14g 17%
Phosphorus 176mg 80mg 14%
Selenium 4.5µg 0.7µg 7%
Cholesterol 21mg 0mg 7%
Potassium 286mg 50mg 7%
Protein 5.87g 3.03g 6%
Calcium 199mg 150mg 5%
Polyunsaturated fat 1.013g 0.218g 5%
Vitamin B3 0.745mg 1.6mg 5%
Vitamin B2 0.282mg 0.23mg 4%
Vitamin B6 0.056mg 0.002mg 4%
Zinc 0.74mg 0.38mg 3%
Vitamin K 9.1µg 5.3µg 3%
Choline 29.5mg 13.9mg 3%
Vitamin C 0.5mg 3mg 3%
Vitamin B5 0.608mg 0.697mg 2%
Vitamin A 9µg 18µg 1%
Fiber 0.2g 0.5g 1%
Net carbs 59.04g 8.64g N/A
Sugar 59g 0.65g N/A
Vitamin E 0.96mg 1mg 0%
Vitamin B1 0.063mg 0.06mg 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 0g 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate 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
22%
White chocolate
26%
Wakame
Minerals Daily Need Coverage Score
26%
White chocolate
65%
Wakame

Comparison summary

Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 782mg)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 58.35g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 19.282g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 41)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.5)
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.