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  6. Wakame vs. Beetroot

Wakame vs. Beetroot — In-Depth Nutrition Comparison

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How are wakame and beetroot different?

  • Wakame is higher in manganese, copper, folate, magnesium, iron, vitamin B2, calcium, and vitamin B5; however, beetroot is richer in fiber.
  • Daily need coverage for manganese for wakame is 47% higher.
  • Wakame contains 11 times more sodium than beetroot. While wakame contains 872mg of sodium, beetroot contains only 78mg.

Seaweed, wakame, raw and Beets, raw are the varieties used in this article.

Infographic

Wakame vs Beetroot 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
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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +365.2%
Contains more CalciumCalcium +837.5%
Contains more IronIron +172.5%
Contains more CopperCopper +278.7%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +325.5%
Contains more PotassiumPotassium +550%
Contains less SodiumSodium -91.1%
~equal in Zinc ~0.35mg
~equal in Selenium ~0.7µg

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
9
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +379%
Contains more Vitamin B5Vitamin B5 +349.7%
Contains more Vitamin KVitamin K +2550%
Contains more FolateFolate +79.8%
Contains more CholineCholine +131.7%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin B6Vitamin B6 +3250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Beetroot DV% diff.
Manganese 1.4mg 0.329mg 47%
Sodium 872mg 78mg 35%
Copper 0.284mg 0.075mg 23%
Folate 196µg 109µg 22%
Magnesium 107mg 23mg 20%
Iron 2.18mg 0.8mg 17%
Vitamin B2 0.23mg 0.04mg 15%
Calcium 150mg 16mg 13%
Vitamin B5 0.697mg 0.155mg 11%
Fiber 0.5g 2.8g 9%
Vitamin B3 1.6mg 0.334mg 8%
Potassium 50mg 325mg 8%
Phosphorus 80mg 40mg 6%
Vitamin E 1mg 0.04mg 6%
Vitamin B6 0.002mg 0.067mg 5%
Vitamin K 5.3µg 0.2µg 4%
Protein 3.03g 1.61g 3%
Vitamin A 18µg 2µg 2%
Vitamin C 3mg 4.9mg 2%
Vitamin B1 0.06mg 0.031mg 2%
Choline 13.9mg 6mg 1%
Polyunsaturated fat 0.218g 0.06g 1%
Fats 0.64g 0.17g 1%
Calories 45kcal 43kcal 0%
Net carbs 8.64g 6.76g N/A
Carbs 9.14g 9.56g 0%
Sugar 0.65g 6.76g N/A
Zinc 0.38mg 0.35mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.13g 0.027g 0%
Monounsaturated fat 0.058g 0.032g 0%
Tryptophan 0.035mg 0.019mg 0%
Threonine 0.165mg 0.047mg 0%
Isoleucine 0.087mg 0.048mg 0%
Leucine 0.257mg 0.068mg 0%
Lysine 0.112mg 0.058mg 0%
Methionine 0.063mg 0.018mg 0%
Phenylalanine 0.112mg 0.046mg 0%
Valine 0.209mg 0.056mg 0%
Histidine 0.015mg 0.021mg 0%
Omega-3 - EPA 0.186g 0g 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +88.2%
Contains more FatsFats +276.5%
Contains more OtherOther +566.7%
~equal in Carbs ~9.56g
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +81.3%
Contains more Poly. FatPolyunsaturated fat +263.3%
Contains less Sat. FatSaturated fat -79.2%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.