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  6. Wakame vs. Tomato

Wakame vs. Tomato — In-Depth Nutrition Comparison

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How are wakame and tomatoes different?

  • Wakame has more manganese, folate, copper, iron, magnesium, vitamin B2, calcium, and vitamin B5; however, tomatoes are richer in vitamin C.
  • Wakame covers your daily need for manganese, 56% more than tomatoes.
  • Wakame has 174 times more sodium than tomatoes. Wakame has 872mg of sodium, while tomatoes have 5mg.

Seaweed, wakame, raw and Tomatoes, red, ripe, raw, year round average types were used in this article.

Infographic

Wakame vs Tomato 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
8
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%
Tomato
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +872.7%
Contains more CalciumCalcium +1400%
Contains more IronIron +707.4%
Contains more CopperCopper +381.4%
Contains more ZincZinc +123.5%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +1128.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +374%
Contains less SodiumSodium -99.4%

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%
Tomato
Tomato
4
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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B2Vitamin B2 +1110.5%
Contains more Vitamin B3Vitamin B3 +169.4%
Contains more Vitamin B5Vitamin B5 +683.1%
Contains more FolateFolate +1206.7%
Contains more Vitamin CVitamin C +356.7%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin KVitamin K +49.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Tomato DV% diff.
Manganese 1.4mg 0.114mg 56%
Folate 196µg 15µg 45%
Sodium 872mg 5mg 38%
Copper 0.284mg 0.059mg 25%
Iron 2.18mg 0.27mg 24%
Magnesium 107mg 11mg 23%
Vitamin B2 0.23mg 0.019mg 16%
Calcium 150mg 10mg 14%
Vitamin C 3mg 13.7mg 12%
Vitamin B5 0.697mg 0.089mg 12%
Phosphorus 80mg 24mg 8%
Potassium 50mg 237mg 6%
Vitamin B3 1.6mg 0.594mg 6%
Vitamin B6 0.002mg 0.08mg 6%
Protein 3.03g 0.88g 4%
Fiber 0.5g 1.2g 3%
Vitamin A 18µg 42µg 3%
Vitamin E 1mg 0.54mg 3%
Carbs 9.14g 3.89g 2%
Zinc 0.38mg 0.17mg 2%
Vitamin B1 0.06mg 0.037mg 2%
Vitamin K 5.3µg 7.9µg 2%
Fructose 1.37g 2%
Calories 45kcal 18kcal 1%
Fats 0.64g 0.2g 1%
Selenium 0.7µg 0µg 1%
Choline 13.9mg 6.7mg 1%
Polyunsaturated fat 0.218g 0.083g 1%
Protein per 100 calories 6.7g 4.9g N/A
Calories per 10 g protein 149kcal 205kcal N/A
Weight per 100 calories 222g 556g N/A
Net carbs 8.64g 2.69g N/A
Sugar 0.65g 2.63g N/A
Saturated fat 0.13g 0.028g 0%
Monounsaturated fat 0.058g 0.031g 0%
Tryptophan 0.035mg 0.006mg 0%
Threonine 0.165mg 0.027mg 0%
Isoleucine 0.087mg 0.018mg 0%
Leucine 0.257mg 0.025mg 0%
Lysine 0.112mg 0.027mg 0%
Methionine 0.063mg 0.006mg 0%
Phenylalanine 0.112mg 0.027mg 0%
Valine 0.209mg 0.018mg 0%
Histidine 0.015mg 0.014mg 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
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +244.3%
Contains more FatsFats +220%
Contains more CarbsCarbs +135%
Contains more OtherOther +1311.8%
Contains more WaterWater +18.2%

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
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +87.1%
Contains more Poly. FatPolyunsaturated fat +162.7%
Contains less Sat. FatSaturated fat -78.5%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.