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  6. Arrowroot vs. Wakame

Arrowroot vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between arrowroot and wakame?

  • Arrowroot is richer in folate, vitamin B6, and potassium, while wakame is higher in manganese, magnesium, copper, calcium, vitamin B2, and vitamin B5.
  • Wakame's daily need coverage for manganese is 53% higher.
  • Wakame has 133 times less vitamin B6 than arrowroot. Arrowroot has 0.266mg of vitamin B6, while wakame has 0.002mg.
  • Arrowroot is lower in sodium.

We used Arrowroot, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Wakame
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 +808%
Contains more ZincZinc +65.8%
Contains more PhosphorusPhosphorus +22.5%
Contains less SodiumSodium -97%
Contains more MagnesiumMagnesium +328%
Contains more CalciumCalcium +2400%
Contains more CopperCopper +134.7%
Contains more ManganeseManganese +704.6%
~equal in Iron ~2.18mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Wakame
Wakame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B6Vitamin B6 +13200%
Contains more FolateFolate +72.4%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B2Vitamin B2 +289.8%
Contains more Vitamin B5Vitamin B5 +138.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Wakame DV% diff.
Manganese 0.174mg 1.4mg 53%
Sodium 26mg 872mg 37%
Folate 338µg 196µg 36%
Magnesium 25mg 107mg 20%
Vitamin B6 0.266mg 0.002mg 20%
Copper 0.121mg 0.284mg 18%
Calcium 6mg 150mg 14%
Vitamin B2 0.059mg 0.23mg 13%
Potassium 454mg 50mg 12%
Vitamin B5 0.292mg 0.697mg 8%
Vitamin E 1mg 7%
Vitamin B1 0.143mg 0.06mg 7%
Vitamin K 5.3µg 4%
Fiber 1.3g 0.5g 3%
Phosphorus 98mg 80mg 3%
Choline 13.9mg 3%
Protein 4.24g 3.03g 2%
Zinc 0.63mg 0.38mg 2%
Vitamin A 1µg 18µg 2%
Calories 65kcal 45kcal 1%
Fats 0.2g 0.64g 1%
Vitamin C 1.9mg 3mg 1%
Carbs 13.39g 9.14g 1%
Iron 2.22mg 2.18mg 1%
Vitamin B3 1.693mg 1.6mg 1%
Polyunsaturated fat 0.092g 0.218g 1%
Protein per 100 calories 6.5g 6.7g N/A
Calories per 10 g protein 153kcal 149kcal N/A
Weight per 100 calories 154g 222g N/A
Net carbs 12.09g 8.64g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.039g 0.13g 0%
Monounsaturated fat 0.004g 0.058g 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 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 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 +39.9%
Contains more CarbsCarbs +46.5%
Contains more FatsFats +220%
Contains more OtherOther +407%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Wakame
Wakame
2
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 less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +137%

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.