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  6. Wakame vs. Cabbage

Wakame vs. Cabbage — In-Depth Nutrition Comparison

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How are wakame and cabbage different?

  • Wakame has more manganese, folate, copper, magnesium, iron, vitamin B2, and calcium; however, cabbage is richer in vitamin K and vitamin C.
  • Cabbage covers your daily need for vitamin K, 59% more than wakame.
  • Wakame has 48 times more sodium than cabbage. Wakame has 872mg of sodium, while cabbage has 18mg.

Seaweed, wakame, raw and Cabbage, raw types were used in this article.

Infographic

Wakame vs Cabbage 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +275%
Contains more IronIron +363.8%
Contains more CopperCopper +1394.7%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +207.7%
Contains more ManganeseManganese +775%
Contains more SeleniumSelenium +133.3%
Contains more PotassiumPotassium +240%
Contains less SodiumSodium -97.9%

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
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%
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 122% 0% 1.7% 3% 15% 9.2% 4.4% 13% 29% 0% 190% 32%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +583.8%
Contains more Vitamin B5Vitamin B5 +228.8%
Contains more FolateFolate +355.8%
Contains more Vitamin CVitamin C +1120%
Contains more Vitamin B6Vitamin B6 +6100%
Contains more Vitamin KVitamin K +1334%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Cabbage DV% diff.
Vitamin K 5.3µg 76µg 59%
Manganese 1.4mg 0.16mg 54%
Folate 196µg 43µg 38%
Vitamin C 3mg 36.6mg 37%
Sodium 872mg 18mg 37%
Copper 0.284mg 0.019mg 29%
Magnesium 107mg 12mg 23%
Iron 2.18mg 0.47mg 21%
Vitamin B2 0.23mg 0.04mg 15%
Calcium 150mg 40mg 11%
Vitamin B5 0.697mg 0.212mg 10%
Vitamin B3 1.6mg 0.234mg 9%
Vitamin B6 0.002mg 0.124mg 9%
Fiber 0.5g 2.5g 8%
Phosphorus 80mg 26mg 8%
Vitamin E 1mg 0.15mg 6%
Protein 3.03g 1.28g 4%
Potassium 50mg 170mg 4%
Zinc 0.38mg 0.18mg 2%
Fructose 1.45g 2%
Calories 45kcal 25kcal 1%
Fats 0.64g 0.1g 1%
Carbs 9.14g 5.8g 1%
Vitamin A 18µg 5µg 1%
Selenium 0.7µg 0.3µg 1%
Choline 13.9mg 10.7mg 1%
Polyunsaturated fat 0.218g 0.017g 1%
Protein per 100 calories 6.7g 5.1g N/A
Calories per 10 g protein 149kcal 195kcal N/A
Weight per 100 calories 222g 400g N/A
Net carbs 8.64g 3.3g N/A
Sugar 0.65g 3.2g N/A
Vitamin B1 0.06mg 0.061mg 0%
Saturated fat 0.13g 0.034g 0%
Monounsaturated fat 0.058g 0.017g 0%
Tryptophan 0.035mg 0.011mg 0%
Threonine 0.165mg 0.035mg 0%
Isoleucine 0.087mg 0.03mg 0%
Leucine 0.257mg 0.041mg 0%
Lysine 0.112mg 0.044mg 0%
Methionine 0.063mg 0.012mg 0%
Phenylalanine 0.112mg 0.032mg 0%
Valine 0.209mg 0.042mg 0%
Histidine 0.015mg 0.022mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +136.7%
Contains more FatsFats +540%
Contains more CarbsCarbs +57.6%
Contains more OtherOther +1025%
Contains more WaterWater +15.2%

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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +241.2%
Contains more Poly. FatPolyunsaturated fat +1182.4%
Contains less Sat. FatSaturated fat -73.8%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.