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  6. Wakame vs. Nopales

Wakame vs. Nopales — In-Depth Nutrition Comparison

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Important differences between wakame and nopales

  • Nopales have less folate, manganese, copper, iron, vitamin B2, magnesium, vitamin B5, phosphorus, and vitamin B3.
  • Wakame's daily need coverage for folate is 48% more.
  • Wakame has 42 times more sodium than nopales. Wakame has 872mg of sodium, while nopales have 21mg.

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

Infographic

Wakame vs Nopales 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
6
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 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Contains more MagnesiumMagnesium +105.8%
Contains more IronIron +269.5%
Contains more CopperCopper +446.2%
Contains more ZincZinc +52%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +206.3%
Contains more PotassiumPotassium +414%
Contains less SodiumSodium -97.6%
~equal in Calcium ~164mg
~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
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 31% 0% 7.7% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +461%
Contains more Vitamin B3Vitamin B3 +290.2%
Contains more Vitamin B5Vitamin B5 +317.4%
Contains more FolateFolate +6433.3%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin AVitamin A +27.8%
Contains more Vitamin B6Vitamin B6 +3400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.3µg

All nutrients comparison - raw data values

Nutrient Wakame Nopales DV% diff.
Folate 196µg 3µg 48%
Manganese 1.4mg 0.457mg 41%
Sodium 872mg 21mg 37%
Copper 0.284mg 0.052mg 26%
Iron 2.18mg 0.59mg 20%
Vitamin B2 0.23mg 0.041mg 15%
Magnesium 107mg 52mg 13%
Vitamin B5 0.697mg 0.167mg 11%
Phosphorus 80mg 16mg 9%
Vitamin C 3mg 9.3mg 7%
Fiber 0.5g 2.2g 7%
Vitamin E 1mg 0mg 7%
Vitamin B3 1.6mg 0.41mg 7%
Potassium 50mg 257mg 6%
Vitamin B6 0.002mg 0.07mg 5%
Vitamin B1 0.06mg 0.012mg 4%
Protein 3.03g 1.32g 3%
Carbs 9.14g 3.33g 2%
Calories 45kcal 16kcal 1%
Fats 0.64g 0.09g 1%
Calcium 150mg 164mg 1%
Zinc 0.38mg 0.25mg 1%
Vitamin A 18µg 23µg 1%
Choline 13.9mg 7.3mg 1%
Saturated fat 0.13g 0.016g 1%
Polyunsaturated fat 0.218g 0.05g 1%
Protein per 100 calories 6.7g 8.3g N/A
Calories per 10 g protein 149kcal 121kcal N/A
Weight per 100 calories 222g 625g N/A
Net carbs 8.64g 1.13g N/A
Sugar 0.65g 1.15g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin K 5.3µg 5.3µg 0%
Monounsaturated fat 0.058g 0.018g 0%
Tryptophan 0.035mg 0.014mg 0%
Threonine 0.165mg 0.04mg 0%
Isoleucine 0.087mg 0.049mg 0%
Leucine 0.257mg 0.077mg 0%
Lysine 0.112mg 0.059mg 0%
Methionine 0.063mg 0.015mg 0%
Phenylalanine 0.112mg 0.049mg 0%
Valine 0.209mg 0.059mg 0%
Histidine 0.015mg 0.025mg 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
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more ProteinProtein +129.5%
Contains more FatsFats +611.1%
Contains more CarbsCarbs +174.5%
Contains more OtherOther +531.6%
Contains more WaterWater +17.7%

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% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +222.2%
Contains more Poly. FatPolyunsaturated fat +336%
Contains less Sat. FatSaturated fat -87.7%

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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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.