Comparing Nutrients in 500 calories Wakame Seaweed VS Dried Spirulina

Weight per 500 calories

• Wakame Seaweed: 1111g
• Dried Spirulina: 172g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	14.3% 4.57g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	88.7% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	9.96% 7.22g	7.37% 5.34g	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	14.6% 5.56g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	60% 33.7g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	487% 6.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	155% 7.74mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	48.3% 0.63mg	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	544% 2178μg	40.5% 162μg	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	37% 33.3mg	19.3% 17.4mg	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	74% 11mg	57.5% 8.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Calcium	167% 1667mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	1169% 10.5mg	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	303% 24.2mg	614% 49mg	8mg per day for Men 19-50 years
Magnesium	283% 1189mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	676% 15.6mg	142% 3.28mg	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	127% 889mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	14% 7.78μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	646% 9689mg	120% 1807mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	24% 889g	0.22% 8.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Wakame Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw Wakame Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.