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  6. Wakame vs. Beefsteak raw

Wakame vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between wakame and beefsteak raw

  • Wakame has more folate and copper; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than wakame.
  • Wakame has 65 times more folate than beefsteak raw. While wakame has 196µg of folate, beefsteak raw has only 3µg.
  • Beefsteak raw has less sodium.

These are the specific foods used in this comparison Seaweed, wakame, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Wakame vs Beefsteak raw infographic
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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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +328%
Contains more CalciumCalcium +2900%
Contains more CopperCopper +259.5%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +650%
Contains more ZincZinc +1294.7%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +3885.7%
~equal in Iron ~2mg

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
8
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% 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 +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +253.3%
Contains more FolateFolate +6433.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +215.5%
Contains more Vitamin B6Vitamin B6 +27050%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wakame Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Manganese 1.4mg 61%
Selenium 0.7µg 27.9µg 49%
Folate 196µg 3µg 48%
Zinc 0.38mg 5.3mg 45%
Vitamin B6 0.002mg 0.543mg 42%
Protein 3.03g 21.38g 37%
Sodium 872mg 55mg 36%
Copper 0.284mg 0.079mg 23%
Cholesterol 0mg 67mg 22%
Vitamin B3 1.6mg 5.048mg 22%
Phosphorus 80mg 220mg 20%
Magnesium 107mg 25mg 20%
Calcium 150mg 5mg 15%
Vitamin B5 0.697mg 14%
Potassium 50mg 375mg 10%
Saturated fat 0.13g 1.875g 8%
Fats 0.64g 5.36g 7%
Vitamin E 1mg 7%
Monounsaturated fat 0.058g 2.354g 6%
Calories 45kcal 134kcal 4%
Vitamin B2 0.23mg 0.182mg 4%
Carbs 9.14g 0g 3%
Vitamin K 5.3µg 1.5µg 3%
Choline 13.9mg 3%
Vitamin C 3mg 0mg 3%
Vitamin A 18µg 2µg 2%
Fiber 0.5g 0g 2%
Iron 2.18mg 2mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B1 0.06mg 0.075mg 1%
Net carbs 8.64g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.65g 0g N/A
Trans fat 0g 0.253g N/A
Polyunsaturated fat 0.218g 0.189g 0%
Tryptophan 0.035mg 0.262mg 0%
Threonine 0.165mg 1.099mg 0%
Isoleucine 0.087mg 1.09mg 0%
Leucine 0.257mg 2.011mg 0%
Lysine 0.112mg 2.247mg 0%
Methionine 0.063mg 0.621mg 0%
Phenylalanine 0.112mg 0.931mg 0%
Valine 0.209mg 1.152mg 0%
Histidine 0.015mg 0.868mg 0%
Omega-3 - EPA 0.186g 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

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
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 OtherOther +2081.8%
Contains more ProteinProtein +605.6%
Contains more FatsFats +737.5%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 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 -93.1%
Contains more Poly. FatPolyunsaturated fat +15.3%
Contains more Mono. FatMonounsaturated fat +3958.6%

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. 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.