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  6. Succotash vs. Wakame

Succotash vs. Wakame — In-Depth Nutrition Comparison

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The main differences between succotash and wakame

  • Succotash is richer in vitamin C, fiber, and vitamin B1, yet wakame is richer in folate, manganese, magnesium, calcium, vitamin B2, and vitamin B5.
  • Daily need coverage for folate for wakame is 39% higher.
  • Succotash contains 8 times more fiber than wakame. Succotash contains 3.8g of fiber, while wakame contains 0.5g.
  • Succotash contains less sodium.

Food types used in this article are Succotash, (corn and limas), raw and Seaweed, wakame, raw.

Infographic

Succotash 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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
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 +638%
Contains more ZincZinc +60.5%
Contains more PhosphorusPhosphorus +41.3%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +122.9%
Contains more CalciumCalcium +733.3%
Contains more IronIron +19.1%
Contains more CopperCopper +52.7%
Contains more ManganeseManganese +103.5%
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 50% 0% 5% 0% 52% 19% 30% 7.7% 30% 0% 0% 30%
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 +403.3%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin B2Vitamin B2 +180.5%
Contains more Vitamin B5Vitamin B5 +444.5%
Contains more FolateFolate +390%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Succotash Wakame DV% diff.
Folate 40µg 196µg 39%
Sodium 4mg 872mg 38%
Manganese 0.688mg 1.4mg 31%
Magnesium 48mg 107mg 14%
Vitamin C 15.1mg 3mg 13%
Calcium 18mg 150mg 13%
Fiber 3.8g 0.5g 13%
Vitamin B1 0.208mg 0.06mg 12%
Copper 0.186mg 0.284mg 11%
Vitamin B2 0.082mg 0.23mg 11%
Vitamin B5 0.128mg 0.697mg 11%
Vitamin B6 0.13mg 0.002mg 10%
Potassium 369mg 50mg 9%
Vitamin E 1mg 7%
Phosphorus 113mg 80mg 5%
Protein 5.03g 3.03g 4%
Iron 1.83mg 2.18mg 4%
Vitamin K 5.3µg 4%
Calories 99kcal 45kcal 3%
Carbs 19.59g 9.14g 3%
Choline 13.9mg 3%
Zinc 0.61mg 0.38mg 2%
Polyunsaturated fat 0.489g 0.218g 2%
Fats 1.02g 0.64g 1%
Protein per 100 calories 5.1g 6.7g N/A
Calories per 10 g protein 197kcal 149kcal N/A
Weight per 100 calories 101g 222g N/A
Net carbs 15.79g 8.64g N/A
Sugar 0.65g N/A
Vitamin A 15µg 18µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B3 1.587mg 1.6mg 0%
Saturated fat 0.19g 0.13g 0%
Monounsaturated fat 0.198g 0.058g 0%
Tryptophan 0.056mg 0.035mg 0%
Threonine 0.209mg 0.165mg 0%
Isoleucine 0.284mg 0.087mg 0%
Leucine 0.443mg 0.257mg 0%
Lysine 0.295mg 0.112mg 0%
Methionine 0.068mg 0.063mg 0%
Phenylalanine 0.243mg 0.112mg 0%
Valine 0.306mg 0.209mg 0%
Histidine 0.16mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Wakame
Wakame
2
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 ProteinProtein +66%
Contains more FatsFats +59.4%
Contains more CarbsCarbs +114.3%
Contains more OtherOther +471.4%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Wakame
Wakame
1
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 more Mono. FatMonounsaturated fat +241.4%
Contains more Poly. FatPolyunsaturated fat +124.3%
Contains less Sat. FatSaturated fat -31.6%

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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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.