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  6. Wakame vs. Agar

Wakame vs. Agar — In-Depth Nutrition Comparison

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Important differences between wakame and agar

  • Wakame has less iron, magnesium, manganese, folate, zinc, calcium, vitamin B5, copper, and potassium.
  • Agar's daily need coverage for iron is 240% more.
  • Wakame has 9 times more sodium than agar. Wakame has 872mg of sodium, while agar has 102mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Seaweed, agar, dried.

Infographic

Wakame vs Agar 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.
Wakame
Wakame
1
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%
Agar
Agar
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Contains more PhosphorusPhosphorus +53.8%
Contains more MagnesiumMagnesium +619.6%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +2150%
Contains more IronIron +881.7%
Contains more CopperCopper +114.8%
Contains more ZincZinc +1426.3%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +207.1%
Contains more SeleniumSelenium +957.1%

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.
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%
Agar
Agar
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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +692.1%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +333%
Contains more Vitamin B6Vitamin B6 +15050%
Contains more Vitamin KVitamin K +360.4%
Contains more FolateFolate +195.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.222mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Agar DV% diff.
Iron 2.18mg 21.4mg 240%
Magnesium 107mg 770mg 158%
Manganese 1.4mg 4.3mg 126%
Folate 196µg 580µg 96%
Zinc 0.38mg 5.8mg 49%
Calcium 150mg 625mg 48%
Vitamin B5 0.697mg 3.018mg 46%
Copper 0.284mg 0.61mg 36%
Sodium 872mg 102mg 33%
Potassium 50mg 1125mg 32%
Fiber 0.5g 7.7g 29%
Vitamin E 1mg 5mg 27%
Carbs 9.14g 80.88g 24%
Vitamin B6 0.002mg 0.303mg 23%
Vitamin K 5.3µg 24.4µg 16%
Calories 45kcal 306kcal 13%
Selenium 0.7µg 7.4µg 12%
Vitamin B3 1.6mg 0.202mg 9%
Choline 13.9mg 63.3mg 9%
Protein 3.03g 6.21g 6%
Phosphorus 80mg 52mg 4%
Vitamin B1 0.06mg 0.01mg 4%
Vitamin C 3mg 0mg 3%
Vitamin A 18µg 0µg 2%
Fats 0.64g 0.3g 1%
Vitamin B2 0.23mg 0.222mg 1%
Polyunsaturated fat 0.218g 0.102g 1%
Protein per 100 calories 6.7g 2g N/A
Calories per 10 g protein 149kcal 493kcal N/A
Weight per 100 calories 222g 33g N/A
Net carbs 8.64g 73.18g N/A
Sugar 0.65g 2.97g N/A
Saturated fat 0.13g 0.061g 0%
Monounsaturated fat 0.058g 0.027g 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 0.186g 0.087g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Agar
Agar
2
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Contains more FatsFats +113.3%
Contains more WaterWater +821.5%
Contains more OtherOther +83.2%
Contains more ProteinProtein +105%
Contains more CarbsCarbs +784.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Agar
Agar
1
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +114.8%
Contains more Poly. FatPolyunsaturated fat +113.7%
Contains less Sat. FatSaturated fat -53.1%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.