Comparing Nutrients in 100 calories Wakame Seaweed VS Dried Spirulina

Weight per 100 calories

• Wakame Seaweed: 222g
• Dried Spirulina: 34.5g

Dried Spirulina Seaweed has 6.4 times more energy per unit of mass than Raw Wakame Seaweed, which is high in comparison to other foods. Wakame Seaweed having low energy density.

Which food has more nutrients per 100 calories - Wakame Seaweed or Dried Spirulina?

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.86% 0.91g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	6.34% 8.24g	130g per day for Men 19-50 years
Sugars	2% 1.44g	1.47% 1.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.92% 1.1g	3.27% 1.24g	38g per day for Men 19-50 years
Protein	12% 6.73g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	68.4% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	97% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.34% 0.004mg	9.66% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	109% 436μg	8.1% 32.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.67mg	3.87% 3.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	7.33% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.14% 41.4mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	234% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	60.6% 4.84mg	123% 9.83mg	8mg per day for Men 19-50 years
Magnesium	56.6% 238mg	16% 67.2mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	28.5% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.4% 178mg	5.8% 40.7mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	4.5% 2.5μg	55μg per day for Men 19-50 years
Sodium	129% 1938mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	7.68% 0.84mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.044% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wakame Seaweed vs Dried Spirulina:

• Raw Wakame Seaweed has 4 times more Vitamin A, 1.3 times more Vitamin B5, 13.4 times more Vitamin B9, 1.9 times more Vitamin C, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 6.2 times more Vitamin B1, 2.5 times more Vitamin B2 and 28.2 times more Vitamin B6 than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Dried Spirulina Seaweed have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Wakame Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Wakame Seaweed vs Dried Spirulina:

• Raw Wakame Seaweed has 8.1 times more Calcium, 3.5 times more Magnesium, 4.7 times more Manganese, 4.4 times more Phosphorus, 5.4 times more Sodium, 1.2 times more Zinc and 110.1 times more Water than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 3.3 times more Copper, 2 times more Iron, 4.2 times more Potassium and 1.6 times more Selenium than Raw Wakame Seaweed.

Comparison of macro-nutrients per 100 calories:

• Raw Wakame Seaweed has 2.5 times more Carbohydrate and 1.4 times more Sugars than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 1.9 times more Fat, 3.2 times more Saturated Fat, 63.9 times more Omega 3, 19.5 times more Omega 6 and 2.9 times more Protein than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Dried Spirulina Seaweed have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Wakame Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.