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  6. Wakame vs. Rutabagas

Wakame vs. Rutabagas — In-Depth Nutrition Comparison

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The main differences between wakame and rutabagas

  • Wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B2, vitamin B5, and calcium, yet rutabagas are richer in vitamin C.
  • Daily need coverage for manganese for wakame is 55% higher.
  • Wakame contains 73 times more sodium than rutabagas. Wakame contains 872mg of sodium, while rutabagas contain 12mg.

Food types used in this article are Seaweed, wakame, raw and Rutabagas, raw.

Infographic

Wakame vs Rutabagas 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% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +435%
Contains more CalciumCalcium +248.8%
Contains more IronIron +395.5%
Contains more CopperCopper +787.5%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +50.9%
Contains more ManganeseManganese +968.7%
Contains more PotassiumPotassium +510%
Contains less SodiumSodium -98.6%
~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
7
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 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +128.6%
Contains more Vitamin B5Vitamin B5 +335.6%
Contains more Vitamin KVitamin K +1666.7%
Contains more FolateFolate +833.3%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +4900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Rutabagas DV% diff.
Manganese 1.4mg 0.131mg 55%
Folate 196µg 21µg 44%
Sodium 872mg 12mg 37%
Copper 0.284mg 0.032mg 28%
Vitamin C 3mg 25mg 24%
Iron 2.18mg 0.44mg 22%
Magnesium 107mg 20mg 21%
Vitamin B2 0.23mg 0.04mg 15%
Calcium 150mg 43mg 11%
Vitamin B5 0.697mg 0.16mg 11%
Potassium 50mg 305mg 8%
Vitamin B6 0.002mg 0.1mg 8%
Fiber 0.5g 2.3g 7%
Vitamin B3 1.6mg 0.7mg 6%
Vitamin E 1mg 0.3mg 5%
Protein 3.03g 1.08g 4%
Phosphorus 80mg 53mg 4%
Vitamin K 5.3µg 0.3µg 4%
Vitamin B1 0.06mg 0.09mg 3%
Vitamin A 18µg 0µg 2%
Fructose 1.61g 2%
Fats 0.64g 0.16g 1%
Zinc 0.38mg 0.24mg 1%
Polyunsaturated fat 0.218g 0.088g 1%
Calories 45kcal 37kcal 0%
Protein per 100 calories 6.7g 2.9g N/A
Calories per 10 g protein 149kcal 343kcal N/A
Weight per 100 calories 222g 270g N/A
Net carbs 8.64g 6.32g N/A
Carbs 9.14g 8.62g 0%
Sugar 0.65g 4.46g N/A
Starch 0.4g 0%
Selenium 0.7µg 0.7µg 0%
Choline 13.9mg 14.1mg 0%
Saturated fat 0.13g 0.027g 0%
Monounsaturated fat 0.058g 0.025g 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 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +180.6%
Contains more FatsFats +300%
Contains more OtherOther +914.1%
Contains more WaterWater +11.8%
~equal in Carbs ~8.62g

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +132%
Contains more Poly. FatPolyunsaturated fat +147.7%
Contains less Sat. FatSaturated fat -79.2%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.