Quick Summary
When to Choose Wakame Seaweed
Choose Wakame Seaweed for more magnesium (108mg vs 87mg) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more fiber (2.1g vs 0.5g) and more protein (1.9g vs 1.5g) per 100g. It is also lower in calories (20 vs 23 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Wakame Seaweed | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 22.5 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 1.5g | 1.9g | 🏆 Swiss Chard (Cooked) |
| Carbohydrates | 4.8g | 4.1g | |
| Fiber | 0.5g | 2.1g | 🏆 Swiss Chard (Cooked) |
Key Vitamins & Minerals
Magnesium
🏆 Wakame Seaweed has 24% 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)
Swiss Chard (Cooked) Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Practical Considerations
💰 Cost
Wakame Seaweed: Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Wakame Seaweed: Easy
Swiss Chard (Cooked): Easy
📦 Storage
Wakame Seaweed: Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Wakame Seaweed: Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Wakame Seaweed and Swiss Chard (Cooked) 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 more magnesium (108mg vs 87mg) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more fiber (2.1g vs 0.5g) and more protein (1.9g vs 1.5g) per 100g. It is also lower in calories (20 vs 23 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Wakame Seaweed and Swiss Chard (Cooked) in Nutrivio
Compare how Wakame Seaweed and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
