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  6. Wakame vs. Shallot

Wakame vs. Shallot — In-Depth Nutrition Comparison

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What are the main differences between wakame and shallots?

  • Wakame is richer in manganese, folate, copper, magnesium, vitamin B2, iron, and calcium, while shallots are higher in vitamin B6 and fiber.
  • Wakame's daily need coverage for manganese is 48% higher.
  • Shallots have 73 times less sodium than wakame. Wakame has 872mg of sodium, while shallots have 12mg.

We used Seaweed, wakame, raw and Shallots, raw types in this comparison.

Infographic

Wakame vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +409.5%
Contains more CalciumCalcium +305.4%
Contains more IronIron +81.7%
Contains more CopperCopper +222.7%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +379.5%
Contains more PotassiumPotassium +568%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +71.4%
~equal in Zinc ~0.4mg

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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +700%
Contains more Vitamin B5Vitamin B5 +140.3%
Contains more Vitamin KVitamin K +562.5%
Contains more FolateFolate +476.5%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin B6Vitamin B6 +17150%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Shallot DV% diff.
Manganese 1.4mg 0.292mg 48%
Folate 196µg 34µg 41%
Sodium 872mg 12mg 37%
Vitamin B6 0.002mg 0.345mg 26%
Copper 0.284mg 0.088mg 22%
Magnesium 107mg 21mg 20%
Vitamin B2 0.23mg 0.02mg 16%
Iron 2.18mg 1.2mg 12%
Calcium 150mg 37mg 11%
Fiber 0.5g 3.2g 11%
Vitamin B3 1.6mg 0.2mg 9%
Potassium 50mg 334mg 8%
Vitamin B5 0.697mg 0.29mg 8%
Vitamin C 3mg 8mg 6%
Vitamin E 1mg 0.04mg 6%
Vitamin K 5.3µg 0.8µg 4%
Carbs 9.14g 16.8g 3%
Phosphorus 80mg 60mg 3%
Vitamin A 18µg 0µg 2%
Calories 45kcal 72kcal 1%
Protein 3.03g 2.5g 1%
Fats 0.64g 0.1g 1%
Selenium 0.7µg 1.2µg 1%
Saturated fat 0.13g 0.017g 1%
Polyunsaturated fat 0.218g 0.039g 1%
Protein per 100 calories 6.7g 3.5g N/A
Calories per 10 g protein 149kcal 288kcal N/A
Weight per 100 calories 222g 139g N/A
Net carbs 8.64g 13.6g N/A
Sugar 0.65g 7.87g N/A
Zinc 0.38mg 0.4mg 0%
Vitamin B1 0.06mg 0.06mg 0%
Choline 13.9mg 11.3mg 0%
Monounsaturated fat 0.058g 0.014g 0%
Tryptophan 0.035mg 0.028mg 0%
Threonine 0.165mg 0.098mg 0%
Isoleucine 0.087mg 0.106mg 0%
Leucine 0.257mg 0.149mg 0%
Lysine 0.112mg 0.125mg 0%
Methionine 0.063mg 0.027mg 0%
Phenylalanine 0.112mg 0.081mg 0%
Valine 0.209mg 0.11mg 0%
Histidine 0.015mg 0.043mg 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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +21.2%
Contains more FatsFats +540%
Contains more OtherOther +800%
Contains more CarbsCarbs +83.8%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +314.3%
Contains more Poly. FatPolyunsaturated fat +459%
Contains less Sat. FatSaturated fat -86.9%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.