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  6. Shallot vs. Wakame

Shallot vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between shallots and wakame?

  • Shallots are richer in vitamin B6 and fiber, while wakame is higher in manganese, folate, copper, magnesium, vitamin B2, iron, and calcium.
  • Wakame's daily need coverage for manganese is 48% higher.
  • Wakame has 173 times less vitamin B6 than shallots. Shallots have 0.345mg of vitamin B6, while wakame has 0.002mg.
  • Shallots are lower in sodium.

We used Shallots, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Wakame
Wakame
6
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 +568%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +71.4%
Contains more MagnesiumMagnesium +409.5%
Contains more CalciumCalcium +305.4%
Contains more IronIron +81.7%
Contains more CopperCopper +222.7%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +379.5%
~equal in Zinc ~0.38mg

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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
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 +166.7%
Contains more Vitamin B6Vitamin B6 +17150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +700%
Contains more Vitamin B5Vitamin B5 +140.3%
Contains more Vitamin KVitamin K +562.5%
Contains more FolateFolate +476.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Wakame DV% diff.
Manganese 0.292mg 1.4mg 48%
Folate 34µg 196µg 41%
Sodium 12mg 872mg 37%
Vitamin B6 0.345mg 0.002mg 26%
Copper 0.088mg 0.284mg 22%
Magnesium 21mg 107mg 20%
Vitamin B2 0.02mg 0.23mg 16%
Iron 1.2mg 2.18mg 12%
Calcium 37mg 150mg 11%
Fiber 3.2g 0.5g 11%
Vitamin B3 0.2mg 1.6mg 9%
Potassium 334mg 50mg 8%
Vitamin B5 0.29mg 0.697mg 8%
Vitamin C 8mg 3mg 6%
Vitamin E 0.04mg 1mg 6%
Vitamin K 0.8µg 5.3µg 4%
Carbs 16.8g 9.14g 3%
Phosphorus 60mg 80mg 3%
Vitamin A 0µg 18µg 2%
Calories 72kcal 45kcal 1%
Protein 2.5g 3.03g 1%
Fats 0.1g 0.64g 1%
Selenium 1.2µg 0.7µg 1%
Saturated fat 0.017g 0.13g 1%
Polyunsaturated fat 0.039g 0.218g 1%
Protein per 100 calories 3.5g 6.7g N/A
Calories per 10 g protein 288kcal 149kcal N/A
Weight per 100 calories 139g 222g N/A
Net carbs 13.6g 8.64g N/A
Sugar 7.87g 0.65g N/A
Zinc 0.4mg 0.38mg 0%
Vitamin B1 0.06mg 0.06mg 0%
Choline 11.3mg 13.9mg 0%
Monounsaturated fat 0.014g 0.058g 0%
Tryptophan 0.028mg 0.035mg 0%
Threonine 0.098mg 0.165mg 0%
Isoleucine 0.106mg 0.087mg 0%
Leucine 0.149mg 0.257mg 0%
Lysine 0.125mg 0.112mg 0%
Methionine 0.027mg 0.063mg 0%
Phenylalanine 0.081mg 0.112mg 0%
Valine 0.11mg 0.209mg 0%
Histidine 0.043mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 CarbsCarbs +83.8%
Contains more ProteinProtein +21.2%
Contains more FatsFats +540%
Contains more OtherOther +800%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 +314.3%
Contains more Poly. FatPolyunsaturated fat +459%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.