Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wakame vs. Beef Stroganoff — In-Depth Nutrition Comparison

Compare

How are wakame and beef Stroganoff different?

  • Wakame is higher in folate, magnesium, copper, iron, and calcium; however, beef Stroganoff is richer in vitamin K, selenium, and vitamin B12.
  • Daily need coverage for vitamin K for beef Stroganoff is 81% higher.
  • Wakame contains 54 times more magnesium than beef Stroganoff. While wakame contains 107mg of magnesium, beef Stroganoff contains only 2mg.
  • Beef Stroganoff has less sodium.

Seaweed, wakame, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve are the varieties used in this article.

Infographic

Wakame vs Beef Stroganoff 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +5250%
Contains more CalciumCalcium +650%
Contains more IronIron +147.7%
Contains more CopperCopper +184%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +180%
Contains more ZincZinc +189.5%
Contains less SodiumSodium -50.1%
Contains more SeleniumSelenium +985.7%

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.
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% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +143.9%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +1500%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +192.5%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1839.6%
Contains more CholineCholine +29.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more OtherOther +414.3%
Contains more ProteinProtein +68.3%
Contains more FatsFats +618.8%
~equal in Carbs ~9g
~equal in Water ~79.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +2582.8%
Contains more Poly. FatPolyunsaturated fat +12.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Beef Stroganoff DV% diff.
Vitamin K 5.3µg 102.8µg 81%
Manganese 1.4mg 61%
Folate 196µg 67µg 32%
Magnesium 107mg 2mg 25%
Copper 0.284mg 0.1mg 20%
Sodium 872mg 435mg 19%
Iron 2.18mg 0.88mg 16%
Vitamin B5 0.697mg 14%
Selenium 0.7µg 7.6µg 13%
Calcium 150mg 20mg 13%
Vitamin B12 0µg 0.26µg 11%
Vitamin B2 0.23mg 0.09mg 11%
Saturated fat 0.13g 2.324g 10%
Vitamin B3 1.6mg 0.1mg 9%
Cholesterol 0mg 21mg 7%
Zinc 0.38mg 1.1mg 7%
Vitamin A 18µg 84µg 7%
Fats 0.64g 4.6g 6%
Protein 3.03g 5.1g 4%
Vitamin B6 0.002mg 0.06mg 4%
Vitamin E 1mg 0.41mg 4%
Phosphorus 80mg 50mg 4%
Monounsaturated fat 0.058g 1.556g 4%
Potassium 50mg 140mg 3%
Vitamin C 3mg 0mg 3%
Calories 45kcal 98kcal 3%
Vitamin B1 0.06mg 0.04mg 2%
Choline 13.9mg 18mg 1%
Carbs 9.14g 9g 0%
Net carbs 8.64g 8.4g N/A
Sugar 0.65g 1.68g N/A
Fiber 0.5g 0.6g 0%
Polyunsaturated fat 0.218g 0.246g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Beef Stroganoff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Wakame
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
65%
Wakame
24%
Beef Stroganoff

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.03g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 2.194g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Beef Stroganoff
Beef Stroganoff contains less Sodium (difference - 437mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.