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  6. Beef Liver raw vs. Wakame

Beef Liver raw vs. Wakame — In-Depth Nutrition Comparison

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The main differences between beef Liver raw and wakame

  • Beef Liver raw is richer than wakame in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, selenium, and choline.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.

Food types used in this article are Beef, variety meats, and by-products, liver, raw and Seaweed, wakame, raw.

Infographic

Beef Liver raw vs Wakame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Wakame
Wakame
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +526%
Contains more IronIron +124.8%
Contains more CopperCopper +3334.9%
Contains more ZincZinc +952.6%
Contains more PhosphorusPhosphorus +383.8%
Contains less SodiumSodium -92.1%
Contains more SeleniumSelenium +5571.4%
Contains more MagnesiumMagnesium +494.4%
Contains more CalciumCalcium +2900%
Contains more ManganeseManganese +351.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Wakame
Wakame
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +27500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +1097.8%
Contains more Vitamin B3Vitamin B3 +723.4%
Contains more Vitamin B5Vitamin B5 +929.1%
Contains more Vitamin B6Vitamin B6 +54050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +48%
Contains more CholineCholine +2297.8%
Contains more Vitamin CVitamin C +130.8%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin KVitamin K +71%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Wakame DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.284mg 1052%
Vitamin A 4968µg 18µg 550%
Vitamin B2 2.755mg 0.23mg 194%
Vitamin B5 7.173mg 0.697mg 130%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.002mg 83%
Vitamin B3 13.175mg 1.6mg 72%
Selenium 39.7µg 0.7µg 71%
Choline 333.3mg 13.9mg 58%
Manganese 0.31mg 1.4mg 47%
Phosphorus 387mg 80mg 44%
Sodium 69mg 872mg 35%
Protein 20.36g 3.03g 35%
Iron 4.9mg 2.18mg 34%
Zinc 4mg 0.38mg 33%
Folate 290µg 196µg 24%
Magnesium 18mg 107mg 21%
Calcium 5mg 150mg 15%
Vitamin B1 0.189mg 0.06mg 11%
Potassium 313mg 50mg 8%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.13g 5%
Calories 135kcal 45kcal 5%
Fats 3.63g 0.64g 5%
Vitamin E 0.38mg 1mg 4%
Fiber 0g 0.5g 2%
Carbs 3.89g 9.14g 2%
Vitamin K 3.1µg 5.3µg 2%
Vitamin C 1.3mg 3mg 2%
Polyunsaturated fat 0.465g 0.218g 2%
Monounsaturated fat 0.479g 0.058g 1%
Net carbs 3.89g 8.64g N/A
Sugar 0g 0.65g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.035mg 0%
Threonine 0.869mg 0.165mg 0%
Isoleucine 0.967mg 0.087mg 0%
Leucine 1.91mg 0.257mg 0%
Lysine 1.607mg 0.112mg 0%
Methionine 0.543mg 0.063mg 0%
Phenylalanine 1.084mg 0.112mg 0%
Valine 1.26mg 0.209mg 0%
Histidine 0.629mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +571.9%
Contains more FatsFats +467.2%
Contains more CarbsCarbs +135%
Contains more WaterWater +13%
Contains more OtherOther +449.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +725.9%
Contains more Poly. FatPolyunsaturated fat +113.3%
Contains less Sat. FatSaturated fat -89.5%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.