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  6. Seaweed vs. Beefsteak raw

Seaweed vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are seaweed and beefsteak raw different?

  • Seaweed is higher in vitamin K, folate, and magnesium; however, beefsteak raw is richer in vitamin B12, selenium, vitamin B6, zinc, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Seaweed contains 60 times more folate than beefsteak raw. While seaweed contains 180µg of folate, beefsteak raw contains only 3µg.

Seaweed, kelp, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw are the varieties used in this article.

Infographic

Seaweed vs Beefsteak raw 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +3260%
Contains more IronIron +42.5%
Contains more CopperCopper +64.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +321.3%
Contains more ZincZinc +330.9%
Contains more PhosphorusPhosphorus +423.8%
Contains less SodiumSodium -76.4%
Contains more SeleniumSelenium +3885.7%

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.
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% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +5900%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +21.3%
Contains more Vitamin B3Vitamin B3 +974%
Contains more Vitamin B6Vitamin B6 +27050%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.9%
Contains more OtherOther +1903%
Contains more ProteinProtein +1172.6%
Contains more FatsFats +857.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +2302%
Contains more Poly. FatPolyunsaturated fat +302.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Beefsteak raw
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 Seaweed Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Vitamin K 66µg 1.5µg 54%
Selenium 0.7µg 27.9µg 49%
Folate 180µg 3µg 44%
Vitamin B6 0.002mg 0.543mg 42%
Protein 1.68g 21.38g 39%
Zinc 1.23mg 5.3mg 37%
Vitamin B3 0.47mg 5.048mg 29%
Phosphorus 42mg 220mg 25%
Magnesium 121mg 25mg 23%
Cholesterol 0mg 67mg 22%
Calcium 168mg 5mg 16%
Vitamin B5 0.642mg 13%
Iron 2.85mg 2mg 11%
Manganese 0.2mg 9%
Potassium 89mg 375mg 8%
Sodium 233mg 55mg 8%
Saturated fat 0.247g 1.875g 7%
Fats 0.56g 5.36g 7%
Copper 0.13mg 0.079mg 6%
Monounsaturated fat 0.098g 2.354g 6%
Vitamin E 0.87mg 6%
Calories 43kcal 134kcal 5%
Fiber 1.3g 0g 5%
Vitamin C 3mg 0mg 3%
Carbs 9.57g 0g 3%
Choline 12.8mg 2%
Vitamin B2 0.15mg 0.182mg 2%
Vitamin B1 0.05mg 0.075mg 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.047g 0.189g 1%
Net carbs 8.27g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.6g 0g N/A
Vitamin A 6µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.048mg 0.262mg 0%
Threonine 0.055mg 1.099mg 0%
Isoleucine 0.076mg 1.09mg 0%
Leucine 0.083mg 2.011mg 0%
Lysine 0.082mg 2.247mg 0%
Methionine 0.025mg 0.621mg 0%
Phenylalanine 0.043mg 0.931mg 0%
Valine 0.072mg 1.152mg 0%
Histidine 0.024mg 0.868mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Seaweed
48%
Beefsteak raw
Minerals Daily Need Coverage Score
41%
Seaweed
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 1.628g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 178mg)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.