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  6. Wakame vs. Beef broiled

Wakame vs. Beef broiled — In-Depth Nutrition Comparison

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What are the differences between wakame and beef broiled?

  • Wakame is higher in manganese and folate; however, beef broiled is richer in vitamin B12, zinc, selenium, vitamin B6, and vitamin B3.
  • Beef broiled's daily need coverage for vitamin B12 is 110% more.
  • Beef broiled contains 117 times less manganese than wakame. Wakame contains 1.4mg of manganese, while beef broiled contains 0.012mg.
  • Beef broiled has less sodium.

We used Seaweed, wakame, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types in this article.

Infographic

Wakame vs Beef broiled 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.
Wakame
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +409.5%
Contains more CalciumCalcium +733.3%
Contains more CopperCopper +234.1%
Contains more ManganeseManganese +11566.7%
Contains more PotassiumPotassium +536%
Contains more IronIron +19.3%
Contains more ZincZinc +1560.5%
Contains more PhosphorusPhosphorus +147.5%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +2971.4%

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.
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin KVitamin K +341.7%
Contains more FolateFolate +2077.8%
Contains more Vitamin B3Vitamin B3 +236.1%
Contains more Vitamin B6Vitamin B6 +19000%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +492.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.658mg

All nutrients comparison - raw data values

Nutrient Wakame Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Manganese 1.4mg 0.012mg 60%
Zinc 0.38mg 6.31mg 54%
Folate 196µg 9µg 47%
Protein 3.03g 25.93g 46%
Selenium 0.7µg 21.5µg 38%
Sodium 872mg 72mg 35%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.002mg 0.382mg 29%
Saturated fat 0.13g 5.895g 26%
Vitamin B3 1.6mg 5.378mg 24%
Fats 0.64g 15.41g 23%
Copper 0.284mg 0.085mg 22%
Magnesium 107mg 21mg 20%
Monounsaturated fat 0.058g 6.668g 17%
Phosphorus 80mg 198mg 17%
Calcium 150mg 18mg 13%
Choline 13.9mg 82.4mg 12%
Calories 45kcal 250kcal 10%
Potassium 50mg 318mg 8%
Vitamin E 1mg 0.12mg 6%
Iron 2.18mg 2.6mg 5%
Vitamin B2 0.23mg 0.176mg 4%
Vitamin C 3mg 0mg 3%
Carbs 9.14g 0g 3%
Vitamin K 5.3µg 1.2µg 3%
Vitamin A 18µg 3µg 2%
Polyunsaturated fat 0.218g 0.484g 2%
Fiber 0.5g 0g 2%
Vitamin B5 0.697mg 0.658mg 1%
Vitamin B1 0.06mg 0.046mg 1%
Net carbs 8.64g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.65g 0g N/A
Trans fat 0g 0.572g N/A
Tryptophan 0.035mg 0.094mg 0%
Threonine 0.165mg 0.72mg 0%
Isoleucine 0.087mg 0.822mg 0%
Leucine 0.257mg 1.45mg 0%
Lysine 0.112mg 1.54mg 0%
Methionine 0.063mg 0.478mg 0%
Phenylalanine 0.112mg 0.725mg 0%
Valine 0.209mg 0.914mg 0%
Histidine 0.015mg 0.604mg 0%
Omega-3 - EPA 0.186g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +38%
Contains more OtherOther +958.8%
Contains more ProteinProtein +755.8%
Contains more FatsFats +2307.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +11396.6%
Contains more Poly. FatPolyunsaturated fat +122%

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.