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  6. Cabbage vs. Wakame

Cabbage vs. Wakame — In-Depth Nutrition Comparison

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How are cabbage and wakame different?

  • Cabbage has more vitamin K and vitamin C; however, wakame is richer in manganese, folate, copper, magnesium, iron, vitamin B2, and calcium.
  • Cabbage covers your daily need for vitamin K, 59% more than wakame.
  • Cabbage has 12 times more vitamin C than wakame. Cabbage has 36.6mg of vitamin C, while wakame has 3mg.
  • Cabbage contains less sodium.

Cabbage, raw and Seaweed, wakame, raw types were used in this article.

Infographic

Cabbage 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% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
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 +240%
Contains less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +275%
Contains more IronIron +363.8%
Contains more CopperCopper +1394.7%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +207.7%
Contains more ManganeseManganese +775%
Contains more SeleniumSelenium +133.3%

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.
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 122% 0% 1.7% 3% 15% 9.2% 4.4% 13% 29% 0% 190% 32%
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 CVitamin C +1120%
Contains more Vitamin B6Vitamin B6 +6100%
Contains more Vitamin KVitamin K +1334%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +583.8%
Contains more Vitamin B5Vitamin B5 +228.8%
Contains more FolateFolate +355.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cabbage Wakame DV% diff.
Vitamin K 76µg 5.3µg 59%
Manganese 0.16mg 1.4mg 54%
Folate 43µg 196µg 38%
Vitamin C 36.6mg 3mg 37%
Sodium 18mg 872mg 37%
Copper 0.019mg 0.284mg 29%
Magnesium 12mg 107mg 23%
Iron 0.47mg 2.18mg 21%
Vitamin B2 0.04mg 0.23mg 15%
Calcium 40mg 150mg 11%
Vitamin B5 0.212mg 0.697mg 10%
Vitamin B3 0.234mg 1.6mg 9%
Vitamin B6 0.124mg 0.002mg 9%
Fiber 2.5g 0.5g 8%
Phosphorus 26mg 80mg 8%
Vitamin E 0.15mg 1mg 6%
Protein 1.28g 3.03g 4%
Potassium 170mg 50mg 4%
Zinc 0.18mg 0.38mg 2%
Fructose 1.45g 2%
Calories 25kcal 45kcal 1%
Fats 0.1g 0.64g 1%
Carbs 5.8g 9.14g 1%
Vitamin A 5µg 18µg 1%
Selenium 0.3µg 0.7µg 1%
Choline 10.7mg 13.9mg 1%
Polyunsaturated fat 0.017g 0.218g 1%
Protein per 100 calories 5.1g 6.7g N/A
Calories per 10 g protein 195kcal 149kcal N/A
Weight per 100 calories 400g 222g N/A
Net carbs 3.3g 8.64g N/A
Sugar 3.2g 0.65g N/A
Vitamin B1 0.061mg 0.06mg 0%
Saturated fat 0.034g 0.13g 0%
Monounsaturated fat 0.017g 0.058g 0%
Tryptophan 0.011mg 0.035mg 0%
Threonine 0.035mg 0.165mg 0%
Isoleucine 0.03mg 0.087mg 0%
Leucine 0.041mg 0.257mg 0%
Lysine 0.044mg 0.112mg 0%
Methionine 0.012mg 0.063mg 0%
Phenylalanine 0.032mg 0.112mg 0%
Valine 0.042mg 0.209mg 0%
Histidine 0.022mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Wakame
Wakame
4
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 WaterWater +15.2%
Contains more ProteinProtein +136.7%
Contains more FatsFats +540%
Contains more CarbsCarbs +57.6%
Contains more OtherOther +1025%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 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 -73.8%
Contains more Mono. FatMonounsaturated fat +241.2%
Contains more Poly. FatPolyunsaturated fat +1182.4%

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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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.