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  6. Wild rice raw vs. Wakame

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

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What are the differences between wild rice raw and wakame?

  • Wild rice raw is higher in zinc, phosphorus, vitamin B3, vitamin B6, copper, fiber, and magnesium; however, wakame is richer in folate and calcium.
  • Wild rice raw's daily need coverage for zinc is 51% more.
  • Wakame contains 196 times less vitamin B6 than wild rice raw. Wild rice raw contains 0.391mg of vitamin B6, while wakame contains 0.002mg.
  • Wild rice raw has less sodium.

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

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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%
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%
Contains more CalciumCalcium +614.3%
Contains more IronIron +11.2%
~equal in Manganese ~1.4mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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
Contains more ProteinProtein +386.1%
Contains more FatsFats +68.8%
Contains more CarbsCarbs +719.5%
Contains more WaterWater +930.8%
Contains more OtherOther +370.6%

Fat Type Comparison

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

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