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  6. Red leaf lettuce vs. Wakame

Red leaf lettuce vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between red leaf lettuce and wakame?

  • Red leaf lettuce is richer in vitamin K and vitamin A, while wakame is higher in manganese, folate, copper, magnesium, iron, vitamin B2, and calcium.
  • Red leaf lettuce's daily need coverage for vitamin K is 113% higher.
  • Wakame has 21 times less vitamin A than red leaf lettuce. Red leaf lettuce has 375µg of vitamin A, while wakame has 18µg.
  • Red leaf lettuce is lower in sodium.

We used Lettuce, red leaf, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Red leaf lettuce vs Wakame infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 +274%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +354.5%
Contains more IronIron +81.7%
Contains more CopperCopper +914.3%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +589.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 12% 0% 125% 3% 16% 18% 6% 8.6% 23% 0% 351% 27%
Wakame
Wakame
5
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 +23.3%
Contains more Vitamin AVitamin A +1983.3%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin KVitamin K +2547.2%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +198.7%
Contains more Vitamin B3Vitamin B3 +398.4%
Contains more Vitamin B5Vitamin B5 +384%
Contains more FolateFolate +444.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Wakame DV% diff.
Vitamin K 140.3µg 5.3µg 113%
Manganese 0.203mg 1.4mg 52%
Vitamin A 375µg 18µg 40%
Folate 36µg 196µg 40%
Sodium 25mg 872mg 37%
Copper 0.028mg 0.284mg 28%
Magnesium 12mg 107mg 23%
Calcium 33mg 150mg 12%
Iron 1.2mg 2.18mg 12%
Vitamin B2 0.077mg 0.23mg 12%
Vitamin B5 0.144mg 0.697mg 11%
Vitamin B3 0.321mg 1.6mg 8%
Vitamin B6 0.1mg 0.002mg 8%
Phosphorus 28mg 80mg 7%
Vitamin E 0.15mg 1mg 6%
Potassium 187mg 50mg 4%
Protein 1.33g 3.03g 3%
Carbs 2.26g 9.14g 2%
Fiber 0.9g 0.5g 2%
Zinc 0.2mg 0.38mg 2%
Calories 16kcal 45kcal 1%
Fats 0.22g 0.64g 1%
Vitamin C 3.7mg 3mg 1%
Selenium 1.5µg 0.7µg 1%
Saturated fat 0.017g 0.13g 1%
Polyunsaturated fat 0.072g 0.218g 1%
Protein per 100 calories 8.3g 6.7g N/A
Calories per 10 g protein 120kcal 149kcal N/A
Weight per 100 calories 625g 222g N/A
Net carbs 1.36g 8.64g N/A
Sugar 0.48g 0.65g N/A
Vitamin B1 0.064mg 0.06mg 0%
Choline 11.8mg 13.9mg 0%
Monounsaturated fat 0.005g 0.058g 0%
Tryptophan 0.022mg 0.035mg 0%
Threonine 0.048mg 0.165mg 0%
Isoleucine 0.038mg 0.087mg 0%
Leucine 0.07mg 0.257mg 0%
Lysine 0.045mg 0.112mg 0%
Methionine 0.016mg 0.063mg 0%
Phenylalanine 0.067mg 0.112mg 0%
Valine 0.048mg 0.209mg 0%
Histidine 0.019mg 0.015mg 0%
Fructose 0.28g 0%
Omega-3 (EPA) 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 WaterWater +19.6%
Contains more ProteinProtein +127.8%
Contains more FatsFats +190.9%
Contains more CarbsCarbs +304.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 -86.9%
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +202.8%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.