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  6. Wakame vs. Radicchio

Wakame vs. Radicchio — In-Depth Nutrition Comparison

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Differences between wakame and radicchio

  • Wakame has more manganese, folate, magnesium, iron, vitamin B2, calcium, vitamin B5, and vitamin B3, while radicchio has more vitamin K.
  • Radicchio's daily need coverage for vitamin K is 208% higher.
  • Radicchio contains 40 times less sodium than wakame. Wakame contains 872mg of sodium, while radicchio contains 22mg.

The food types used in this comparison are Seaweed, wakame, raw and Radicchio, raw.

Infographic

Wakame vs Radicchio 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 9.3% 5.7% 27% 21% 114% 17% 17% 2.9% 18% 4.9%
Contains more MagnesiumMagnesium +723.1%
Contains more CalciumCalcium +689.5%
Contains more IronIron +282.5%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +914.5%
Contains more PotassiumPotassium +504%
Contains more CopperCopper +20.1%
Contains more ZincZinc +63.2%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +28.6%

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 27% 0% 0.33% 45% 4% 6.5% 4.8% 16% 13% 0% 638% 45%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +721.4%
Contains more Vitamin B3Vitamin B3 +527.5%
Contains more Vitamin B5Vitamin B5 +159.1%
Contains more FolateFolate +226.7%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B6Vitamin B6 +2750%
Contains more Vitamin KVitamin K +4715.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Radicchio DV% diff.
Vitamin K 5.3µg 255.2µg 208%
Manganese 1.4mg 0.138mg 55%
Sodium 872mg 22mg 37%
Folate 196µg 60µg 34%
Magnesium 107mg 13mg 22%
Iron 2.18mg 0.57mg 20%
Vitamin B2 0.23mg 0.028mg 16%
Calcium 150mg 19mg 13%
Vitamin B5 0.697mg 0.269mg 9%
Vitamin E 1mg 2.26mg 8%
Vitamin B3 1.6mg 0.255mg 8%
Potassium 50mg 302mg 7%
Vitamin C 3mg 8mg 6%
Copper 0.284mg 0.341mg 6%
Phosphorus 80mg 40mg 6%
Vitamin B1 0.06mg 0.016mg 4%
Vitamin B6 0.002mg 0.057mg 4%
Protein 3.03g 1.43g 3%
Carbs 9.14g 4.48g 2%
Fiber 0.5g 0.9g 2%
Zinc 0.38mg 0.62mg 2%
Vitamin A 18µg 1µg 2%
Calories 45kcal 23kcal 1%
Fats 0.64g 0.25g 1%
Choline 13.9mg 10.9mg 1%
Polyunsaturated fat 0.218g 0.11g 1%
Protein per 100 calories 6.7g 6.2g N/A
Calories per 10 g protein 149kcal 161kcal N/A
Weight per 100 calories 222g 435g N/A
Net carbs 8.64g 3.58g N/A
Sugar 0.65g 0.6g N/A
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.13g 0.06g 0%
Monounsaturated fat 0.058g 0.01g 0%
Tryptophan 0.035mg 0.026mg 0%
Threonine 0.165mg 0.04mg 0%
Isoleucine 0.087mg 0.085mg 0%
Leucine 0.257mg 0.062mg 0%
Lysine 0.112mg 0.056mg 0%
Methionine 0.063mg 0.008mg 0%
Phenylalanine 0.112mg 0.034mg 0%
Valine 0.209mg 0.065mg 0%
Histidine 0.015mg 0.024mg 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
4% 93%
Protein: 1.43 g
Fats: 0.25 g
Carbs: 4.48 g
Water: 93.14 g
Other: 0.7 g
Contains more ProteinProtein +111.9%
Contains more FatsFats +156%
Contains more CarbsCarbs +104%
Contains more OtherOther +928.6%
Contains more WaterWater +16.4%

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
33% 6% 61%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +98.2%
Contains less Sat. FatSaturated fat -53.8%

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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. Radicchio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168564/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.