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  6. Celtuce vs. Wakame

Celtuce vs. Wakame — In-Depth Nutrition Comparison

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The main differences between celtuce and wakame

  • Celtuce is richer in vitamin A and vitamin C, yet wakame is richer in folate, manganese, copper, iron, magnesium, vitamin B2, and calcium.
  • Daily need coverage for vitamin A for celtuce is 63% higher.
  • Celtuce contains 7 times more vitamin C than wakame. Celtuce contains 19.5mg of vitamin C, while wakame contains 3mg.
  • Celtuce contains less sodium.

Food types used in this article are Celtuce, raw and Seaweed, wakame, raw.

Infographic

Celtuce 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 20% 12% 29% 21% 13% 7.4% 17% 1.4% 90% 4.9%
Wakame
Wakame
7
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 +560%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +282.1%
Contains more CalciumCalcium +284.6%
Contains more IronIron +296.4%
Contains more CopperCopper +610%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +105.1%
Contains more ManganeseManganese +103.5%

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 65% 0% 58% 0% 14% 16% 10% 11% 12% 0% 0% 35%
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 +550%
Contains more Vitamin AVitamin A +872.2%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +190.9%
Contains more Vitamin B5Vitamin B5 +280.9%
Contains more FolateFolate +326.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celtuce Wakame DV% diff.
Folate 46µg 196µg 38%
Sodium 11mg 872mg 37%
Manganese 0.688mg 1.4mg 31%
Copper 0.04mg 0.284mg 27%
Iron 0.55mg 2.18mg 20%
Magnesium 28mg 107mg 19%
Vitamin C 19.5mg 3mg 18%
Vitamin A 175µg 18µg 17%
Vitamin B2 0.07mg 0.23mg 12%
Calcium 39mg 150mg 11%
Vitamin B5 0.183mg 0.697mg 10%
Potassium 330mg 50mg 8%
Vitamin E 1mg 7%
Vitamin B3 0.55mg 1.6mg 7%
Phosphorus 39mg 80mg 6%
Fiber 1.7g 0.5g 5%
Protein 0.85g 3.03g 4%
Vitamin B6 0.05mg 0.002mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Carbs 3.65g 9.14g 2%
Calories 18kcal 45kcal 1%
Fats 0.3g 0.64g 1%
Zinc 0.27mg 0.38mg 1%
Saturated fat 0.13g 1%
Polyunsaturated fat 0.218g 1%
Protein per 100 calories 4.7g 6.7g N/A
Calories per 10 g protein 212kcal 149kcal N/A
Weight per 100 calories 556g 222g N/A
Net carbs 1.95g 8.64g N/A
Sugar 0.65g N/A
Selenium 0.9µg 0.7µg 0%
Vitamin B1 0.055mg 0.06mg 0%
Monounsaturated fat 0.058g 0%
Tryptophan 0.006mg 0.035mg 0%
Threonine 0.039mg 0.165mg 0%
Isoleucine 0.055mg 0.087mg 0%
Leucine 0.052mg 0.257mg 0%
Lysine 0.055mg 0.112mg 0%
Methionine 0.01mg 0.063mg 0%
Phenylalanine 0.036mg 0.112mg 0%
Valine 0.046mg 0.209mg 0%
Histidine 0.015mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 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 +18.1%
Contains more ProteinProtein +256.5%
Contains more FatsFats +113.3%
Contains more CarbsCarbs +150.4%
Contains more OtherOther +928.6%

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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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.