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  6. Wakame vs. Asparagus

Wakame vs. Asparagus — In-Depth Nutrition Comparison

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Significant differences between wakame and asparagus

  • Wakame has more manganese, folate, magnesium, calcium, copper, and vitamin B5; however, asparagus is richer in vitamin K, vitamin A, and vitamin B1.
  • Wakame covers your daily manganese needs 54% more than asparagus.
  • Asparagus has 436 times less sodium than wakame. Wakame has 872mg of sodium, while asparagus has 2mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Asparagus, raw.

Infographic

Wakame vs Asparagus 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
5
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +664.3%
Contains more CalciumCalcium +525%
Contains more CopperCopper +50.3%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +786.1%
Contains more PotassiumPotassium +304%
Contains more ZincZinc +42.1%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +228.6%
~equal in Iron ~2.14mg

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%
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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +154.4%
Contains more FolateFolate +276.9%
Contains more Vitamin CVitamin C +86.7%
Contains more Vitamin AVitamin A +111.1%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B6Vitamin B6 +4450%
Contains more Vitamin KVitamin K +684.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Asparagus DV% diff.
Manganese 1.4mg 0.158mg 54%
Sodium 872mg 2mg 38%
Folate 196µg 52µg 36%
Vitamin K 5.3µg 41.6µg 30%
Magnesium 107mg 14mg 22%
Calcium 150mg 24mg 13%
Copper 0.284mg 0.189mg 11%
Vitamin B5 0.697mg 0.274mg 8%
Vitamin B1 0.06mg 0.143mg 7%
Vitamin B2 0.23mg 0.141mg 7%
Vitamin B6 0.002mg 0.091mg 7%
Fiber 0.5g 2.1g 6%
Potassium 50mg 202mg 4%
Phosphorus 80mg 52mg 4%
Vitamin B3 1.6mg 0.978mg 4%
Vitamin C 3mg 5.6mg 3%
Selenium 0.7µg 2.3µg 3%
Protein 3.03g 2.2g 2%
Carbs 9.14g 3.88g 2%
Vitamin A 18µg 38µg 2%
Calories 45kcal 20kcal 1%
Fats 0.64g 0.12g 1%
Iron 2.18mg 2.14mg 1%
Zinc 0.38mg 0.54mg 1%
Vitamin E 1mg 1.13mg 1%
Polyunsaturated fat 0.218g 0.05g 1%
Fructose 1g 1%
Protein per 100 calories 6.7g 11g N/A
Calories per 10 g protein 149kcal 91kcal N/A
Weight per 100 calories 222g 500g N/A
Net carbs 8.64g 1.78g N/A
Sugar 0.65g 1.88g N/A
Choline 13.9mg 16mg 0%
Saturated fat 0.13g 0.04g 0%
Monounsaturated fat 0.058g 0g 0%
Tryptophan 0.035mg 0.027mg 0%
Threonine 0.165mg 0.084mg 0%
Isoleucine 0.087mg 0.075mg 0%
Leucine 0.257mg 0.128mg 0%
Lysine 0.112mg 0.104mg 0%
Methionine 0.063mg 0.031mg 0%
Phenylalanine 0.112mg 0.075mg 0%
Valine 0.209mg 0.115mg 0%
Histidine 0.015mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +37.7%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +135.6%
Contains more OtherOther +1141.4%
Contains more WaterWater +16.5%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +336%
Contains less Sat. FatSaturated fat -69.2%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.