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  6. Wakame vs. Carrot

Wakame vs. Carrot — In-Depth Nutrition Comparison

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Summary of differences between wakame and carrots

  • Wakame has more manganese, folate, copper, iron, magnesium, vitamin B2, and calcium; however, carrots are higher in vitamin A and vitamin B6.
  • Carrots cover your daily need for vitamin A, 327% more than wakame.
  • Wakame has 13 times more sodium than carrots. While wakame has 872mg of sodium, carrots have only 69mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Carrots, raw.

Infographic

Wakame vs Carrot 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%
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +354.5%
Contains more IronIron +626.7%
Contains more CopperCopper +531.1%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +128.6%
Contains more ManganeseManganese +879%
Contains more SeleniumSelenium +600%
Contains more PotassiumPotassium +540%
Contains less SodiumSodium -92.1%

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
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Carrot
Carrot
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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Contains more Vitamin EVitamin E +51.5%
Contains more Vitamin B2Vitamin B2 +296.6%
Contains more Vitamin B3Vitamin B3 +62.8%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more FolateFolate +931.6%
Contains more Vitamin CVitamin C +96.7%
Contains more Vitamin AVitamin A +4538.9%
Contains more Vitamin B6Vitamin B6 +6800%
Contains more Vitamin KVitamin K +149.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Carrot DV% diff.
Vitamin A 18µg 835µg 91%
Manganese 1.4mg 0.143mg 55%
Folate 196µg 19µg 44%
Sodium 872mg 69mg 35%
Copper 0.284mg 0.045mg 27%
Iron 2.18mg 0.3mg 24%
Magnesium 107mg 12mg 23%
Vitamin B2 0.23mg 0.058mg 13%
Calcium 150mg 33mg 12%
Vitamin B6 0.002mg 0.138mg 10%
Fiber 0.5g 2.8g 9%
Potassium 50mg 320mg 8%
Vitamin B5 0.697mg 0.273mg 8%
Vitamin K 5.3µg 13.2µg 7%
Phosphorus 80mg 35mg 6%
Protein 3.03g 0.93g 4%
Vitamin B3 1.6mg 0.983mg 4%
Vitamin C 3mg 5.9mg 3%
Vitamin E 1mg 0.66mg 2%
Fats 0.64g 0.24g 1%
Zinc 0.38mg 0.24mg 1%
Starch 1.43g 1%
Selenium 0.7µg 0.1µg 1%
Vitamin B1 0.06mg 0.066mg 1%
Choline 13.9mg 8.8mg 1%
Polyunsaturated fat 0.218g 0.117g 1%
Fructose 0.55g 1%
Calories 45kcal 41kcal 0%
Protein per 100 calories 6.7g 2.3g N/A
Calories per 10 g protein 149kcal 441kcal N/A
Weight per 100 calories 222g 244g N/A
Net carbs 8.64g 6.78g N/A
Carbs 9.14g 9.58g 0%
Sugar 0.65g 4.74g N/A
Saturated fat 0.13g 0.037g 0%
Monounsaturated fat 0.058g 0.014g 0%
Tryptophan 0.035mg 0.012mg 0%
Threonine 0.165mg 0.191mg 0%
Isoleucine 0.087mg 0.077mg 0%
Leucine 0.257mg 0.102mg 0%
Lysine 0.112mg 0.101mg 0%
Methionine 0.063mg 0.02mg 0%
Phenylalanine 0.112mg 0.061mg 0%
Valine 0.209mg 0.069mg 0%
Histidine 0.015mg 0.04mg 0%
Omega-3 - EPA 0.186g 0g 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
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +225.8%
Contains more FatsFats +166.7%
Contains more OtherOther +650%
Contains more WaterWater +10.4%
~equal in Carbs ~9.58g

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
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +314.3%
Contains more Poly. FatPolyunsaturated fat +86.3%
Contains less Sat. FatSaturated fat -71.5%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.