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Beetroot vs. Wakame — In-Depth Nutrition Comparison

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How are beetroot and wakame different?

  • Beetroot is higher in fiber; however, wakame is richer in manganese, copper, folate, magnesium, iron, vitamin B2, calcium, and vitamin B5.
  • Daily need coverage for manganese for wakame is 47% higher.
  • Beetroot contains 6 times more fiber than wakame. While beetroot contains 2.8g of fiber, wakame contains only 0.5g.
  • Beetroot has less sodium.

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

Infographic

Beetroot 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% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Wakame
6
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 +550%
Contains less SodiumSodium -91.1%
Contains more MagnesiumMagnesium +365.2%
Contains more CalciumCalcium +837.5%
Contains more IronIron +172.5%
Contains more CopperCopper +278.7%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +325.5%
~equal in Zinc ~0.38mg
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Wakame
9
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 CVitamin C +63.3%
Contains more Vitamin B6Vitamin B6 +3250%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +379%
Contains more Vitamin B5Vitamin B5 +349.7%
Contains more Vitamin KVitamin K +2550%
Contains more FolateFolate +79.8%
Contains more CholineCholine +131.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Wakame DV% diff.
Manganese 0.329mg 1.4mg 47%
Sodium 78mg 872mg 35%
Copper 0.075mg 0.284mg 23%
Folate 109µg 196µg 22%
Magnesium 23mg 107mg 20%
Iron 0.8mg 2.18mg 17%
Vitamin B2 0.04mg 0.23mg 15%
Calcium 16mg 150mg 13%
Vitamin B5 0.155mg 0.697mg 11%
Fiber 2.8g 0.5g 9%
Vitamin B3 0.334mg 1.6mg 8%
Potassium 325mg 50mg 8%
Phosphorus 40mg 80mg 6%
Vitamin E 0.04mg 1mg 6%
Vitamin B6 0.067mg 0.002mg 5%
Vitamin K 0.2µg 5.3µg 4%
Protein 1.61g 3.03g 3%
Vitamin A 2µg 18µg 2%
Vitamin C 4.9mg 3mg 2%
Vitamin B1 0.031mg 0.06mg 2%
Choline 6mg 13.9mg 1%
Polyunsaturated fat 0.06g 0.218g 1%
Fats 0.17g 0.64g 1%
Calories 43kcal 45kcal 0%
Net carbs 6.76g 8.64g N/A
Carbs 9.56g 9.14g 0%
Sugar 6.76g 0.65g N/A
Zinc 0.35mg 0.38mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.032g 0.058g 0%
Tryptophan 0.019mg 0.035mg 0%
Threonine 0.047mg 0.165mg 0%
Isoleucine 0.048mg 0.087mg 0%
Leucine 0.068mg 0.257mg 0%
Lysine 0.058mg 0.112mg 0%
Methionine 0.018mg 0.063mg 0%
Phenylalanine 0.046mg 0.112mg 0%
Valine 0.056mg 0.209mg 0%
Histidine 0.021mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +88.2%
Contains more FatsFats +276.5%
Contains more OtherOther +566.7%
~equal in Carbs ~9.14g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Wakame
2
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 less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +81.3%
Contains more Poly. FatPolyunsaturated fat +263.3%

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