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  6. Seaweed vs. Flank steak

Seaweed vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between Seaweed and Flank steak

  • Seaweed has more Vitamin K, Folate, and Magnesium, however, Flank steak is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Zinc, and Phosphorus.
  • Flank steak covers your daily need of Vitamin B12 68% more than Seaweed.
  • Seaweed has 47 times more Vitamin K than Flank steak. While Seaweed has 66µg of Vitamin K, Flank steak has only 1.4µg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Seaweed vs Flank steak 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.
Seaweed
Seaweed
5
:
5
Flank steak
Flank steak
Contains more Calcium +740%
Contains more Iron +63.8%
Contains more Magnesium +426.1%
Contains more Copper +58.5%
Contains more Manganese +2122.2%
Contains more Phosphorus +400%
Contains more Potassium +280.9%
Contains less Sodium -76%
Contains more Zinc +298.4%
Contains more Selenium +4100%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +740%
Contains more Iron +63.8%
Contains more Magnesium +426.1%
Contains more Copper +58.5%
Contains more Manganese +2122.2%
Contains more Phosphorus +400%
Contains more Potassium +280.9%
Contains less Sodium -76%
Contains more Zinc +298.4%
Contains more Selenium +4100%

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.
Seaweed
Seaweed
8
:
4
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +128.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B5 +17.8%
Contains more Folate +1900%
Contains more Vitamin K +4614.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +1466.6%
Contains more Vitamin B6 +28850%
Contains more Vitamin B12 +∞%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +128.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B5 +17.8%
Contains more Folate +1900%
Contains more Vitamin K +4614.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +1466.6%
Contains more Vitamin B6 +28850%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +27.1%
Contains more Protein +1546.4%
Contains more Fats +1369.6%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +27.1%
Contains more Protein +1546.4%
Contains more Fats +1369.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +3284.7%
Contains more Polyunsaturated fat +585.1%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +3284.7%
Contains more Polyunsaturated fat +585.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Flank steak Opinion
Net carbs 8.27g 0g Seaweed
Protein 1.68g 27.66g Flank steak
Fats 0.56g 8.23g Flank steak
Carbs 9.57g 0g Seaweed
Calories 43kcal 192kcal Flank steak
Sugar 0.6g 0g Flank steak
Fiber 1.3g 0g Seaweed
Calcium 168mg 20mg Seaweed
Iron 2.85mg 1.74mg Seaweed
Magnesium 121mg 23mg Seaweed
Phosphorus 42mg 210mg Flank steak
Potassium 89mg 339mg Flank steak
Sodium 233mg 56mg Flank steak
Zinc 1.23mg 4.9mg Flank steak
Copper 0.13mg 0.082mg Seaweed
Manganese 0.2mg 0.009mg Seaweed
Selenium 0.7µg 29.4µg Flank steak
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0.38mg Seaweed
Vitamin C 3mg 0mg Seaweed
Vitamin B1 0.05mg 0.075mg Flank steak
Vitamin B2 0.15mg 0.133mg Seaweed
Vitamin B3 0.47mg 7.363mg Flank steak
Vitamin B5 0.642mg 0.545mg Seaweed
Vitamin B6 0.002mg 0.579mg Flank steak
Folate 180µg 9µg Seaweed
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 66µg 1.4µg Seaweed
Tryptophan 0.048mg 0.182mg Flank steak
Threonine 0.055mg 1.105mg Flank steak
Isoleucine 0.076mg 1.259mg Flank steak
Leucine 0.083mg 2.201mg Flank steak
Lysine 0.082mg 2.338mg Flank steak
Methionine 0.025mg 0.72mg Flank steak
Phenylalanine 0.043mg 1.093mg Flank steak
Valine 0.072mg 1.372mg Flank steak
Histidine 0.024mg 0.883mg Flank steak
Cholesterol 0mg 79mg Seaweed
Saturated Fat 0.247g 3.395g Seaweed
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 3.317g Flank steak
Polyunsaturated fat 0.047g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Flank steak
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
36%
Seaweed
48%
Flank steak
Minerals Daily Need Coverage Score
41%
Seaweed
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 3.148g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 177mg)
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.

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.