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  6. Asparagus vs. Wakame

Asparagus vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between asparagus and wakame

  • Asparagus has more vitamin K, vitamin A, and vitamin B1; however, wakame is richer in manganese, folate, magnesium, calcium, copper, and vitamin B5.
  • Wakame covers your daily manganese needs 54% more than asparagus.
  • Wakame has 8 times less vitamin K than asparagus. Asparagus has 41.6µg of vitamin K, while wakame has 5.3µg.
  • Asparagus contains less sodium.

Specific food types used in this comparison are Asparagus, raw and Seaweed, wakame, raw.

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Wakame
Wakame
5
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 +304%
Contains more ZincZinc +42.1%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +664.3%
Contains more CalciumCalcium +525%
Contains more CopperCopper +50.3%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +786.1%
~equal in Iron ~2.18mg

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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Wakame
Wakame
4
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 +86.7%
Contains more Vitamin AVitamin A +111.1%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B6Vitamin B6 +4450%
Contains more Vitamin KVitamin K +684.9%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +154.4%
Contains more FolateFolate +276.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Wakame DV% diff.
Manganese 0.158mg 1.4mg 54%
Sodium 2mg 872mg 38%
Folate 52µg 196µg 36%
Vitamin K 41.6µg 5.3µg 30%
Magnesium 14mg 107mg 22%
Calcium 24mg 150mg 13%
Copper 0.189mg 0.284mg 11%
Vitamin B5 0.274mg 0.697mg 8%
Vitamin B1 0.143mg 0.06mg 7%
Vitamin B2 0.141mg 0.23mg 7%
Vitamin B6 0.091mg 0.002mg 7%
Fiber 2.1g 0.5g 6%
Potassium 202mg 50mg 4%
Phosphorus 52mg 80mg 4%
Vitamin B3 0.978mg 1.6mg 4%
Vitamin C 5.6mg 3mg 3%
Selenium 2.3µg 0.7µg 3%
Protein 2.2g 3.03g 2%
Carbs 3.88g 9.14g 2%
Vitamin A 38µg 18µg 2%
Calories 20kcal 45kcal 1%
Fats 0.12g 0.64g 1%
Iron 2.14mg 2.18mg 1%
Zinc 0.54mg 0.38mg 1%
Vitamin E 1.13mg 1mg 1%
Polyunsaturated fat 0.05g 0.218g 1%
Fructose 1g 1%
Protein per 100 calories 11g 6.7g N/A
Calories per 10 g protein 91kcal 149kcal N/A
Weight per 100 calories 500g 222g N/A
Net carbs 1.78g 8.64g N/A
Sugar 1.88g 0.65g N/A
Choline 16mg 13.9mg 0%
Saturated fat 0.04g 0.13g 0%
Monounsaturated fat 0g 0.058g 0%
Tryptophan 0.027mg 0.035mg 0%
Threonine 0.084mg 0.165mg 0%
Isoleucine 0.075mg 0.087mg 0%
Leucine 0.128mg 0.257mg 0%
Lysine 0.104mg 0.112mg 0%
Methionine 0.031mg 0.063mg 0%
Phenylalanine 0.075mg 0.112mg 0%
Valine 0.115mg 0.209mg 0%
Histidine 0.049mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +16.5%
Contains more ProteinProtein +37.7%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +135.6%
Contains more OtherOther +1141.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -69.2%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +336%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.