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  6. Salsify vs. Wakame

Salsify vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between salsify and wakame?

  • Salsify is higher in vitamin B6 and fiber; however, wakame is richer in manganese, folate, copper, magnesium, iron, calcium, and vitamin B5.
  • Wakame's daily need coverage for manganese is 52% more.
  • Wakame contains 109 times less vitamin B6 than salsify. Salsify contains 0.218mg of vitamin B6, while wakame contains 0.002mg.
  • Salsify has less sodium.

We used Salsify, cooked, boiled, drained, without salt and Seaweed, wakame, raw types in this article.

Infographic

Salsify vs Wakame infographic
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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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
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 +466%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +494.4%
Contains more CalciumCalcium +219.1%
Contains more IronIron +296.4%
Contains more CopperCopper +305.7%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +42.9%
Contains more ManganeseManganese +566.7%
Contains more SeleniumSelenium +16.7%

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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
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 +53.3%
Contains more Vitamin B6Vitamin B6 +10800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B2Vitamin B2 +32.9%
Contains more Vitamin B3Vitamin B3 +308.2%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin KVitamin K +1666.7%
Contains more FolateFolate +1206.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Wakame DV% diff.
Manganese 0.21mg 1.4mg 52%
Folate 15µg 196µg 45%
Sodium 16mg 872mg 37%
Copper 0.07mg 0.284mg 24%
Magnesium 18mg 107mg 21%
Iron 0.55mg 2.18mg 20%
Vitamin B6 0.218mg 0.002mg 17%
Calcium 47mg 150mg 10%
Fiber 3.1g 0.5g 10%
Vitamin B3 0.392mg 1.6mg 8%
Vitamin B5 0.276mg 0.697mg 8%
Potassium 283mg 50mg 7%
Vitamin E 0.19mg 1mg 5%
Vitamin B2 0.173mg 0.23mg 4%
Vitamin K 0.3µg 5.3µg 4%
Phosphorus 56mg 80mg 3%
Vitamin C 4.6mg 3mg 2%
Carbs 15.36g 9.14g 2%
Vitamin A 0µg 18µg 2%
Choline 25.9mg 13.9mg 2%
Calories 68kcal 45kcal 1%
Protein 2.73g 3.03g 1%
Fats 0.17g 0.64g 1%
Zinc 0.3mg 0.38mg 1%
Polyunsaturated fat 0.074g 0.218g 1%
Protein per 100 calories 4g 6.7g N/A
Calories per 10 g protein 249kcal 149kcal N/A
Weight per 100 calories 147g 222g N/A
Net carbs 12.26g 8.64g N/A
Sugar 2.9g 0.65g N/A
Selenium 0.6µg 0.7µg 0%
Vitamin B1 0.056mg 0.06mg 0%
Saturated fat 0.041g 0.13g 0%
Monounsaturated fat 0.003g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +68.1%
Contains more ProteinProtein +11%
Contains more FatsFats +276.5%
Contains more OtherOther +873%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 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 -68.5%
Contains more Mono. FatMonounsaturated fat +1833.3%
Contains more Poly. FatPolyunsaturated fat +194.6%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.