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  6. Pork vs. Wakame

Pork vs. Wakame — In-Depth Nutrition Comparison

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Differences between Pork and Wakame

  • Pork has more Selenium, Vitamin B1, Vitamin B6, Vitamin B12, and Phosphorus, while Wakame has more Manganese, and Folate.
  • Pork's daily need coverage for Selenium is 81% higher.
  • The amount of Cholesterol in Wakame is lower.

The food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Seaweed, wakame, raw.

Infographic

Pork 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.
Pork
Pork
5
:
5
Wakame
Wakame
Contains more Phosphorus +207.5%
Contains more Potassium +746%
Contains less Sodium -92.9%
Contains more Zinc +528.9%
Contains more Selenium +6371.4%
Contains more Calcium +689.5%
Contains more Iron +150.6%
Contains more Magnesium +282.1%
Contains more Copper +289%
Contains more Manganese +15455.6%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +207.5%
Contains more Potassium +746%
Contains less Sodium -92.9%
Contains more Zinc +528.9%
Contains more Selenium +6371.4%
Contains more Calcium +689.5%
Contains more Iron +150.6%
Contains more Magnesium +282.1%
Contains more Copper +289%
Contains more Manganese +15455.6%

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.
Pork
Pork
7
:
5
Wakame
Wakame
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1361.7%
Contains more Vitamin B2 +39.6%
Contains more Vitamin B3 +214.8%
Contains more Vitamin B6 +23100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +5042.9%
Contains more Vitamin E +244.8%
Contains more Vitamin C +400%
Contains more Folate +3820%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.697
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1361.7%
Contains more Vitamin B2 +39.6%
Contains more Vitamin B3 +214.8%
Contains more Vitamin B6 +23100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +5042.9%
Contains more Vitamin E +244.8%
Contains more Vitamin C +400%
Contains more Folate +3820%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.697

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
:
3
Wakame
Wakame
Contains more Protein +801.7%
Contains more Fats +2075%
Contains more Carbs +∞%
Contains more Water +38.2%
Contains more Other +709%
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
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
Contains more Protein +801.7%
Contains more Fats +2075%
Contains more Carbs +∞%
Contains more Water +38.2%
Contains more Other +709%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +10572.4%
Contains more Polyunsaturated fat +450.5%
Contains less Saturated Fat -97.5%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +10572.4%
Contains more Polyunsaturated fat +450.5%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Wakame Opinion
Net carbs 0g 8.64g Wakame
Protein 27.32g 3.03g Pork
Fats 13.92g 0.64g Pork
Carbs 0g 9.14g Wakame
Calories 242kcal 45kcal Pork
Sugar 0g 0.65g Pork
Fiber 0g 0.5g Wakame
Calcium 19mg 150mg Wakame
Iron 0.87mg 2.18mg Wakame
Magnesium 28mg 107mg Wakame
Phosphorus 246mg 80mg Pork
Potassium 423mg 50mg Pork
Sodium 62mg 872mg Pork
Zinc 2.39mg 0.38mg Pork
Copper 0.073mg 0.284mg Wakame
Manganese 0.009mg 1.4mg Wakame
Selenium 45.3µg 0.7µg Pork
Vitamin A 7IU 360IU Wakame
Vitamin A RAE 2µg 18µg Wakame
Vitamin E 0.29mg 1mg Wakame
Vitamin D 53IU 0IU Pork
Vitamin D 1.3µg 0µg Pork
Vitamin C 0.6mg 3mg Wakame
Vitamin B1 0.877mg 0.06mg Pork
Vitamin B2 0.321mg 0.23mg Pork
Vitamin B3 5.037mg 1.6mg Pork
Vitamin B5 0.698mg 0.697mg Pork
Vitamin B6 0.464mg 0.002mg Pork
Folate 5µg 196µg Wakame
Vitamin B12 0.7µg 0µg Pork
Vitamin K 0µg 5.3µg Wakame
Tryptophan 0.338mg 0.035mg Pork
Threonine 1.234mg 0.165mg Pork
Isoleucine 1.26mg 0.087mg Pork
Leucine 2.177mg 0.257mg Pork
Lysine 2.446mg 0.112mg Pork
Methionine 0.712mg 0.063mg Pork
Phenylalanine 1.086mg 0.112mg Pork
Valine 1.473mg 0.209mg Pork
Histidine 1.067mg 0.015mg Pork
Cholesterol 80mg 0mg Wakame
Saturated Fat 5.23g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 6.19g 0.058g Pork
Polyunsaturated fat 1.2g 0.218g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Wakame
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
56%
Pork
29%
Wakame
Minerals Daily Need Coverage Score
55%
Pork
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 5.1g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.8)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 810mg)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.