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  6. Blueberry vs. Wakame

Blueberry vs. Wakame — In-Depth Nutrition Comparison

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How are blueberries and wakame different?

  • Blueberries are higher in vitamin K; however, wakame is richer in folate, manganese, copper, magnesium, iron, vitamin B2, calcium, and vitamin B5.
  • Daily need coverage for folate for wakame is 48% higher.
  • Blueberries contain 4 times more vitamin K than wakame. While blueberries contain 19.3µg of vitamin K, wakame contains only 5.3µg.
  • Blueberries have less sodium.

Blueberries, raw and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Wakame
Wakame
8
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 +54%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +1683.3%
Contains more CalciumCalcium +2400%
Contains more IronIron +678.6%
Contains more CopperCopper +398.2%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +566.7%
Contains more ManganeseManganese +316.7%
Contains more SeleniumSelenium +600%

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 32% 0% 1% 11% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5%
Wakame
Wakame
7
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 CVitamin C +223.3%
Contains more Vitamin B6Vitamin B6 +2500%
Contains more Vitamin KVitamin K +264.2%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +75.4%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B2Vitamin B2 +461%
Contains more Vitamin B3Vitamin B3 +282.8%
Contains more Vitamin B5Vitamin B5 +462.1%
Contains more FolateFolate +3166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Wakame DV% diff.
Folate 6µg 196µg 48%
Manganese 0.336mg 1.4mg 46%
Sodium 1mg 872mg 38%
Copper 0.057mg 0.284mg 25%
Magnesium 6mg 107mg 24%
Iron 0.28mg 2.18mg 24%
Vitamin B2 0.041mg 0.23mg 15%
Calcium 6mg 150mg 14%
Vitamin K 19.3µg 5.3µg 12%
Vitamin B5 0.124mg 0.697mg 11%
Phosphorus 12mg 80mg 10%
Fiber 2.4g 0.5g 8%
Vitamin C 9.7mg 3mg 7%
Vitamin B3 0.418mg 1.6mg 7%
Fructose 4.97g 6%
Protein 0.74g 3.03g 5%
Vitamin B6 0.052mg 0.002mg 4%
Vitamin E 0.57mg 1mg 3%
Carbs 14.49g 9.14g 2%
Zinc 0.16mg 0.38mg 2%
Vitamin A 3µg 18µg 2%
Vitamin B1 0.037mg 0.06mg 2%
Calories 57kcal 45kcal 1%
Potassium 77mg 50mg 1%
Selenium 0.1µg 0.7µg 1%
Choline 6mg 13.9mg 1%
Protein per 100 calories 1.3g 6.7g N/A
Calories per 10 g protein 770kcal 149kcal N/A
Weight per 100 calories 175g 222g N/A
Fats 0.33g 0.64g 0%
Net carbs 12.09g 8.64g N/A
Sugar 9.96g 0.65g N/A
Starch 0.03g 0%
Saturated fat 0.028g 0.13g 0%
Monounsaturated fat 0.047g 0.058g 0%
Polyunsaturated fat 0.146g 0.218g 0%
Tryptophan 0.003mg 0.035mg 0%
Threonine 0.02mg 0.165mg 0%
Isoleucine 0.023mg 0.087mg 0%
Leucine 0.044mg 0.257mg 0%
Lysine 0.013mg 0.112mg 0%
Methionine 0.012mg 0.063mg 0%
Phenylalanine 0.026mg 0.112mg 0%
Valine 0.031mg 0.209mg 0%
Histidine 0.011mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Wakame
Wakame
3
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 CarbsCarbs +58.5%
Contains more ProteinProtein +309.5%
Contains more FatsFats +93.9%
Contains more OtherOther +3030.4%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 -78.5%
Contains more Mono. FatMonounsaturated fat +23.4%
Contains more Poly. FatPolyunsaturated fat +49.3%

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.