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Wakame vs. Ground beef — In-Depth Nutrition Comparison

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The main differences between wakame and ground beef

  • Wakame is richer in manganese, folate, and copper, yet ground beef is richer in vitamin B12, zinc, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for ground beef is 104% higher.
  • Wakame contains 156 times more manganese than ground beef. Wakame contains 1.4mg of manganese, while ground beef contains 0.009mg.
  • Ground beef contains less sodium.

Food types used in this article are Seaweed, wakame, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Wakame vs Ground beef 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
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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +529.4%
Contains more CalciumCalcium +354.5%
Contains more CopperCopper +259.5%
Contains more ManganeseManganese +15455.6%
Contains more PotassiumPotassium +382%
Contains more ZincZinc +1436.8%
Contains more PhosphorusPhosphorus +107.5%
Contains less SodiumSodium -91.6%
Contains more SeleniumSelenium +2628.6%
~equal in Iron ~2.27mg

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
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin KVitamin K +82.8%
Contains more FolateFolate +2700%
Contains more Vitamin B3Vitamin B3 +151.6%
Contains more Vitamin B6Vitamin B6 +15450%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +426.6%
~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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +37%
Contains more OtherOther +201.3%
Contains more ProteinProtein +687.8%
Contains more FatsFats +2301.6%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +12524.1%
Contains more Poly. FatPolyunsaturated fat +87.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Manganese 1.4mg 0.009mg 60%
Zinc 0.38mg 5.84mg 50%
Folate 196µg 7µg 47%
Protein 3.03g 23.87g 42%
Sodium 872mg 73mg 35%
Selenium 0.7µg 19.1µg 33%
Cholesterol 0mg 88mg 29%
Saturated fat 0.13g 6.073g 27%
Vitamin B6 0.002mg 0.311mg 24%
Copper 0.284mg 0.079mg 23%
Fats 0.64g 15.37g 23%
Magnesium 107mg 17mg 21%
Monounsaturated fat 0.058g 7.322g 18%
Vitamin B3 1.6mg 4.026mg 15%
Phosphorus 80mg 166mg 12%
Calcium 150mg 33mg 12%
Choline 13.9mg 73.2mg 11%
Calories 45kcal 241kcal 10%
Vitamin E 1mg 0.12mg 6%
Potassium 50mg 241mg 6%
Vitamin B2 0.23mg 0.171mg 5%
Vitamin B5 0.697mg 0.512mg 4%
Carbs 9.14g 0g 3%
Vitamin C 3mg 0mg 3%
Fiber 0.5g 0g 2%
Vitamin A 18µg 3µg 2%
Vitamin K 5.3µg 2.9µg 2%
Vitamin B1 0.06mg 0.051mg 1%
Polyunsaturated fat 0.218g 0.408g 1%
Iron 2.18mg 2.27mg 1%
Net carbs 8.64g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.65g 0g N/A
Trans fat 0g 1.173g N/A
Tryptophan 0.035mg 0.121mg 0%
Threonine 0.165mg 0.923mg 0%
Isoleucine 0.087mg 1.055mg 0%
Leucine 0.257mg 1.861mg 0%
Lysine 0.112mg 1.976mg 0%
Methionine 0.063mg 0.614mg 0%
Phenylalanine 0.112mg 0.931mg 0%
Valine 0.209mg 1.172mg 0%
Histidine 0.015mg 0.775mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Ground beef
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
46%
Ground beef
Minerals Daily Need Coverage Score
65%
Wakame
50%
Ground beef

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 5.943g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Ground beef
Ground beef contains less Sodium (difference - 799mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.