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  6. Wakame vs. Parsnip

Wakame vs. Parsnip — In-Depth Nutrition Comparison

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What are the differences between wakame and parsnip?

  • Wakame is higher in manganese, folate, iron, magnesium, copper, and vitamin B2; however, parsnip is richer in fiber, vitamin C, and vitamin K.
  • Wakame's daily need coverage for sodium is 37% more.
  • Parsnip contains 5 times less vitamin B2 than wakame. Wakame contains 0.23mg of vitamin B2, while parsnip contains 0.05mg.
  • Parsnip has less sodium.

We used Seaweed, wakame, raw and Parsnips, raw types in this article.

Infographic

Wakame vs Parsnip 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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Contains more MagnesiumMagnesium +269%
Contains more CalciumCalcium +316.7%
Contains more IronIron +269.5%
Contains more CopperCopper +136.7%
Contains more PhosphorusPhosphorus +12.7%
Contains more ManganeseManganese +150%
Contains more PotassiumPotassium +650%
Contains more ZincZinc +55.3%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +157.1%

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%
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 57% 0% 0% 30% 23% 12% 13% 36% 21% 0% 56% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B3Vitamin B3 +128.6%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more FolateFolate +192.5%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin EVitamin E +49%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin KVitamin K +324.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Parsnip DV% diff.
Sodium 872mg 10mg 37%
Manganese 1.4mg 0.56mg 37%
Folate 196µg 67µg 32%
Iron 2.18mg 0.59mg 20%
Magnesium 107mg 29mg 19%
Fiber 0.5g 4.9g 18%
Copper 0.284mg 0.12mg 18%
Vitamin C 3mg 17mg 16%
Vitamin B2 0.23mg 0.05mg 14%
Vitamin K 5.3µg 22.5µg 14%
Calcium 150mg 36mg 11%
Potassium 50mg 375mg 10%
Vitamin B6 0.002mg 0.09mg 7%
Vitamin B3 1.6mg 0.7mg 6%
Protein 3.03g 1.2g 4%
Carbs 9.14g 17.99g 3%
Vitamin E 1mg 1.49mg 3%
Vitamin B1 0.06mg 0.09mg 3%
Choline 13.9mg 3%
Calories 45kcal 75kcal 2%
Zinc 0.38mg 0.59mg 2%
Vitamin A 18µg 0µg 2%
Selenium 0.7µg 1.8µg 2%
Vitamin B5 0.697mg 0.6mg 2%
Fats 0.64g 0.3g 1%
Phosphorus 80mg 71mg 1%
Polyunsaturated fat 0.218g 0.047g 1%
Protein per 100 calories 6.7g 1.6g N/A
Calories per 10 g protein 149kcal 625kcal N/A
Weight per 100 calories 222g 133g N/A
Net carbs 8.64g 13.09g N/A
Sugar 0.65g 4.8g N/A
Saturated fat 0.13g 0.05g 0%
Monounsaturated fat 0.058g 0.112g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 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
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more ProteinProtein +152.5%
Contains more FatsFats +113.3%
Contains more OtherOther +634.7%
Contains more CarbsCarbs +96.8%
~equal in Water ~79.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Poly. FatPolyunsaturated fat +363.8%
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +93.1%

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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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.