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  6. Wakame vs. Beetroot

Wakame vs. Beetroot — In-Depth Nutrition Comparison

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How are Wakame and Beetroot different?

  • Wakame is higher in Manganese, Copper, Folate, Magnesium, Iron, Vitamin B2, Calcium, and Vitamin B5, however, Beetroot is richer in Fiber.
  • Daily need coverage for Manganese from Wakame is 47% higher.
  • Wakame contains 11 times more Sodium than Beetroot. While Wakame contains 872mg of Sodium, Beetroot contains only 78mg.

Seaweed, wakame, raw and Beets, raw are the varieties used in this article.

Infographic

Wakame vs Beetroot 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
7
:
2
Beetroot
Beetroot
Contains more Calcium +837.5%
Contains more Iron +172.5%
Contains more Magnesium +365.2%
Contains more Phosphorus +100%
Contains more Copper +278.7%
Contains more Manganese +325.5%
Contains more Potassium +550%
Contains less Sodium -91.1%
Equal in Zinc - 0.35
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +837.5%
Contains more Iron +172.5%
Contains more Magnesium +365.2%
Contains more Phosphorus +100%
Contains more Copper +278.7%
Contains more Manganese +325.5%
Contains more Potassium +550%
Contains less Sodium -91.1%
Equal in Zinc - 0.35
Equal in Selenium - 0.7

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
8
:
2
Beetroot
Beetroot
Contains more Vitamin A +990.9%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +379%
Contains more Vitamin B5 +349.7%
Contains more Folate +79.8%
Contains more Vitamin K +2550%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +3250%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +990.9%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +379%
Contains more Vitamin B5 +349.7%
Contains more Folate +79.8%
Contains more Vitamin K +2550%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +3250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Beetroot
Beetroot
Contains more Protein +88.2%
Contains more Fats +276.5%
Contains more Other +566.7%
Equal in Carbs - 9.56
Equal in Water - 87.58
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +88.2%
Contains more Fats +276.5%
Contains more Other +566.7%
Equal in Carbs - 9.56
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Beetroot
Beetroot
Contains more Monounsaturated Fat +81.3%
Contains more Polyunsaturated fat +263.3%
Contains less Saturated Fat -79.2%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +81.3%
Contains more Polyunsaturated fat +263.3%
Contains less Saturated Fat -79.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Beetroot
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Beetroot Opinion
Net carbs 8.64g 6.76g Wakame
Protein 3.03g 1.61g Wakame
Fats 0.64g 0.17g Wakame
Carbs 9.14g 9.56g Beetroot
Calories 45kcal 43kcal Wakame
Sugar 0.65g 6.76g Wakame
Fiber 0.5g 2.8g Beetroot
Calcium 150mg 16mg Wakame
Iron 2.18mg 0.8mg Wakame
Magnesium 107mg 23mg Wakame
Phosphorus 80mg 40mg Wakame
Potassium 50mg 325mg Beetroot
Sodium 872mg 78mg Beetroot
Zinc 0.38mg 0.35mg Wakame
Copper 0.284mg 0.075mg Wakame
Manganese 1.4mg 0.329mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 33IU Wakame
Vitamin A RAE 18µg 2µg Wakame
Vitamin E 1mg 0.04mg Wakame
Vitamin C 3mg 4.9mg Beetroot
Vitamin B1 0.06mg 0.031mg Wakame
Vitamin B2 0.23mg 0.04mg Wakame
Vitamin B3 1.6mg 0.334mg Wakame
Vitamin B5 0.697mg 0.155mg Wakame
Vitamin B6 0.002mg 0.067mg Beetroot
Folate 196µg 109µg Wakame
Vitamin K 5.3µg 0.2µg Wakame
Tryptophan 0.035mg 0.019mg Wakame
Threonine 0.165mg 0.047mg Wakame
Isoleucine 0.087mg 0.048mg Wakame
Leucine 0.257mg 0.068mg Wakame
Lysine 0.112mg 0.058mg Wakame
Methionine 0.063mg 0.018mg Wakame
Phenylalanine 0.112mg 0.046mg Wakame
Valine 0.209mg 0.056mg Wakame
Histidine 0.015mg 0.021mg Beetroot
Saturated Fat 0.13g 0.027g Beetroot
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.032g Wakame
Polyunsaturated fat 0.218g 0.06g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Wakame
12%
Beetroot
Minerals Daily Need Coverage Score
65%
Wakame
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 6.11g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 64)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 794mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.