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Beef tenderloin vs. Wakame — In-Depth Nutrition Comparison

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How are beef tenderloin and wakame different?

  • Beef tenderloin has more vitamin B12, selenium, zinc, and vitamin B6; however, wakame is richer in manganese, folate, and magnesium.
  • Beef tenderloin covers your daily need for vitamin B12, 103% more than wakame.

Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Seaweed, wakame, raw types were used in this article.

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Beef tenderloin vs Wakame infographic
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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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Wakame
4
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 +562%
Contains more IronIron +42.7%
Contains more ZincZinc +960.5%
Contains more PhosphorusPhosphorus +153.8%
Contains less SodiumSodium -93.5%
Contains more SeleniumSelenium +3171.4%
Contains more MagnesiumMagnesium +386.4%
Contains more CalciumCalcium +1566.7%
Contains more CopperCopper +130.9%
Contains more ManganeseManganese +9900%

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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Wakame
6
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 B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B6Vitamin B6 +12400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +554.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +178.8%
Contains more FolateFolate +2350%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
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 +688.8%
Contains more FatsFats +3743.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.4%
Contains more OtherOther +130%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
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 +17606.9%
Contains more Poly. FatPolyunsaturated fat +358.7%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Wakame DV% diff.
Vitamin B12 2.46µg 0µg 103%
Manganese 0.014mg 1.4mg 60%
Folate 8µg 196µg 47%
Saturated fat 9.72g 0.13g 44%
Protein 23.9g 3.03g 42%
Selenium 22.9µg 0.7µg 40%
Fats 24.6g 0.64g 37%
Sodium 57mg 872mg 35%
Zinc 4.03mg 0.38mg 33%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.058g 26%
Magnesium 22mg 107mg 20%
Vitamin B6 0.25mg 0.002mg 19%
Phosphorus 203mg 80mg 18%
Copper 0.123mg 0.284mg 18%
Calories 324kcal 45kcal 14%
Choline 91mg 13.9mg 14%
Calcium 9mg 150mg 14%
Iron 3.11mg 2.18mg 12%
Vitamin B3 3mg 1.6mg 9%
Vitamin B5 0.25mg 0.697mg 9%
Potassium 331mg 50mg 8%
Vitamin E 1mg 7%
Polyunsaturated fat 1g 0.218g 5%
Vitamin K 5.3µg 4%
Vitamin B1 0.09mg 0.06mg 3%
Vitamin C 0mg 3mg 3%
Carbs 0g 9.14g 3%
Vitamin B2 0.26mg 0.23mg 2%
Vitamin A 0µg 18µg 2%
Fiber 0g 0.5g 2%
Net carbs 0g 8.64g N/A
Sugar 0g 0.65g N/A
Tryptophan 0.268mg 0.035mg 0%
Threonine 1.044mg 0.165mg 0%
Isoleucine 1.075mg 0.087mg 0%
Leucine 1.889mg 0.257mg 0%
Lysine 1.989mg 0.112mg 0%
Methionine 0.612mg 0.063mg 0%
Phenylalanine 0.933mg 0.112mg 0%
Valine 1.163mg 0.209mg 0%
Histidine 0.818mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Beef tenderloin
26%
Wakame
Minerals Daily Need Coverage Score
54%
Beef tenderloin
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 9.59g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 815mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.