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  6. Wakame vs. Kohlrabi

Wakame vs. Kohlrabi — In-Depth Nutrition Comparison

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Significant differences between wakame and kohlrabi

  • Wakame has more manganese, folate, iron, magnesium, copper, vitamin B2, and calcium; however, kohlrabi is richer in vitamin C and fiber.
  • Kohlrabi covers your daily vitamin C needs 66% more than wakame.
  • Kohlrabi has 44 times less sodium than wakame. Wakame has 872mg of sodium, while kohlrabi has 20mg.

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

Infographic

Wakame vs Kohlrabi 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
7
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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +463.2%
Contains more CalciumCalcium +525%
Contains more IronIron +445%
Contains more CopperCopper +120.2%
Contains more ZincZinc +1166.7%
Contains more PhosphorusPhosphorus +73.9%
Contains more ManganeseManganese +907.2%
Contains more PotassiumPotassium +600%
Contains less SodiumSodium -97.7%
~equal in Selenium ~0.7µg

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
8
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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +322.4%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1125%
Contains more Vitamin CVitamin C +1966.7%
Contains more Vitamin B6Vitamin B6 +7400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Kohlrabi DV% diff.
Vitamin C 3mg 62mg 66%
Manganese 1.4mg 0.139mg 55%
Folate 196µg 16µg 45%
Sodium 872mg 20mg 37%
Iron 2.18mg 0.4mg 22%
Magnesium 107mg 19mg 21%
Copper 0.284mg 0.129mg 17%
Vitamin B2 0.23mg 0.02mg 16%
Calcium 150mg 24mg 13%
Fiber 0.5g 3.6g 12%
Vitamin B5 0.697mg 0.165mg 11%
Vitamin B6 0.002mg 0.15mg 11%
Potassium 50mg 350mg 9%
Vitamin B3 1.6mg 0.4mg 8%
Phosphorus 80mg 46mg 5%
Vitamin K 5.3µg 0.1µg 4%
Protein 3.03g 1.7g 3%
Zinc 0.38mg 0.03mg 3%
Vitamin E 1mg 0.48mg 3%
Vitamin A 18µg 2µg 2%
Calories 45kcal 27kcal 1%
Fats 0.64g 0.1g 1%
Carbs 9.14g 6.2g 1%
Vitamin B1 0.06mg 0.05mg 1%
Saturated fat 0.13g 0.013g 1%
Polyunsaturated fat 0.218g 0.048g 1%
Protein per 100 calories 6.7g 6.3g N/A
Calories per 10 g protein 149kcal 159kcal N/A
Weight per 100 calories 222g 370g N/A
Net carbs 8.64g 2.6g N/A
Sugar 0.65g 2.6g N/A
Selenium 0.7µg 0.7µg 0%
Choline 13.9mg 12.3mg 0%
Monounsaturated fat 0.058g 0.007g 0%
Tryptophan 0.035mg 0.01mg 0%
Threonine 0.165mg 0.049mg 0%
Isoleucine 0.087mg 0.078mg 0%
Leucine 0.257mg 0.067mg 0%
Lysine 0.112mg 0.056mg 0%
Methionine 0.063mg 0.013mg 0%
Phenylalanine 0.112mg 0.039mg 0%
Valine 0.209mg 0.05mg 0%
Histidine 0.015mg 0.019mg 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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +78.2%
Contains more FatsFats +540%
Contains more CarbsCarbs +47.4%
Contains more OtherOther +620%
Contains more WaterWater +13.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +728.6%
Contains more Poly. FatPolyunsaturated fat +354.2%
Contains less Sat. FatSaturated fat -90%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.