Quick Summary
When to Choose Wakame Seaweed
Choose Wakame Seaweed for fewer calories (23 vs 150 per 100g).
When to Choose Dulse
Choose Dulse for more iodine (7200µg vs 100µg), more iron (34mg vs 2.1mg), and more protein (6.3g vs 1.5g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Wakame Seaweed | Dulse | Winner |
|---|---|---|---|
| Calories | 22.5 | 150 | 🏆 Wakame Seaweed |
| Protein | 1.5g | 6.3g | 🏆 Dulse |
| Carbohydrates | 4.8g | 0g | |
| Fiber | 0.5g | 0g | 🏆 Wakame Seaweed |
Key Vitamins & Minerals
Iodine
🏆 Dulse has 72.0x more
Iron
🏆 Dulse has 15.9x more
Magnesium
🏆 Dulse has 2.2x more
Health Benefits Comparison
Wakame Seaweed Benefits
- Exceptionally high in iodine for thyroid function
- Contains fucoxanthin that may support fat metabolism
- Rich in calcium (15% DV) in bioavailable form
- Provides magnesium and other trace minerals
- Omega-3 fatty acids (ALA and EPA)
Dulse Benefits
- Exceptional iodine content (72mg per 100g) supports thyroid hormone production
- Complete protein with all essential amino acids (6g per 100g dried)
- Rich in iron (34mg per 100g) with vitamin C for enhanced absorption
- High in potassium (3000mg per 100g) supports cardiovascular and muscle function
Practical Considerations
💰 Cost
Wakame Seaweed: Moderate
Dulse: Moderate
🕒 Preparation
Wakame Seaweed: Easy
Dulse: Easy
📦 Storage
Wakame Seaweed: Refrigerate
Dulse: Refrigerate
🍽️ Versatility
Wakame Seaweed: Very versatile
Dulse: Very versatile
The Bottom Line
Both Wakame Seaweed and Dulse are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Wakame Seaweed if: Choose Wakame Seaweed for fewer calories (23 vs 150 per 100g).
Choose Dulse if: Choose Dulse for more iodine (7200µg vs 100µg), more iron (34mg vs 2.1mg), and more protein (6.3g vs 1.5g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Wakame Seaweed and Dulse in Nutrivio
Compare how Wakame Seaweed and Dulse fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
