Wakame vs. Pastrami — In-Depth Nutrition Comparison
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The main differences between wakame and pastrami
- Wakame is richer in manganese, folate, copper, and magnesium, yet pastrami is richer in vitamin B12, zinc, selenium, vitamin B6, and vitamin B3.
- Daily need coverage for vitamin B12 for pastrami is 78% higher.
- Wakame contains 52 times more manganese than pastrami. Wakame contains 1.4mg of manganese, while pastrami contains 0.027mg.
Food types used in this article are Seaweed, wakame, raw and Beef, cured, pastrami.
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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.
| Contains more MagnesiumMagnesium | +529.4% |
| Contains more CalciumCalcium | +1400% |
| Contains more CopperCopper | +212.1% |
| Contains less SodiumSodium | -19.1% |
| Contains more ManganeseManganese | +5085.2% |
| Contains more PotassiumPotassium | +320% |
| Contains more ZincZinc | +1210.5% |
| Contains more PhosphorusPhosphorus | +118.8% |
| Contains more SeleniumSelenium | +2428.6% |
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.
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +800% |
| Contains more Vitamin EVitamin E | +733.3% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B2Vitamin B2 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +163% |
| Contains more Vitamin KVitamin K | +657.1% |
| Contains more FolateFolate | +3166.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +166.3% |
| Contains more Vitamin B6Vitamin B6 | +10950% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +487.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.87µg | 78% |
| Manganese | 1.4mg | 0.027mg | 60% |
| Folate | 196µg | 6µg | 48% |
| Zinc | 0.38mg | 4.98mg | 42% |
| Protein | 3.03g | 21.8g | 38% |
| Selenium | 0.7µg | 17.7µg | 31% |
| Cholesterol | 0mg | 68mg | 23% |
| Copper | 0.284mg | 0.091mg | 21% |
| Magnesium | 107mg | 17mg | 21% |
| Vitamin B3 | 1.6mg | 4.26mg | 17% |
| Vitamin B6 | 0.002mg | 0.221mg | 17% |
| Calcium | 150mg | 10mg | 14% |
| Phosphorus | 80mg | 175mg | 14% |
| Choline | 13.9mg | 81.6mg | 12% |
| Saturated fat | 0.13g | 2.681g | 12% |
| Vitamin B5 | 0.697mg | 0.265mg | 9% |
| Sodium | 872mg | 1078mg | 9% |
| Fats | 0.64g | 5.82g | 8% |
| Vitamin E | 1mg | 0.12mg | 6% |
| Potassium | 50mg | 210mg | 5% |
| Monounsaturated fat | 0.058g | 2.118g | 5% |
| Vitamin B2 | 0.23mg | 0.161mg | 5% |
| Calories | 45kcal | 147kcal | 5% |
| Vitamin K | 5.3µg | 0.7µg | 4% |
| Carbs | 9.14g | 0.36g | 3% |
| Vitamin C | 3mg | 0.3mg | 3% |
| Vitamin A | 18µg | 2µg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Vitamin B1 | 0.06mg | 0.052mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Iron | 2.18mg | 2.22mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Net carbs | 8.64g | 0.36g | N/A |
| Sugar | 0.65g | 0.1g | N/A |
| Polyunsaturated fat | 0.218g | 0.145g | 0% |
| Tryptophan | 0.035mg | 0.141mg | 0% |
| Threonine | 0.165mg | 0.857mg | 0% |
| Isoleucine | 0.087mg | 0.976mg | 0% |
| Leucine | 0.257mg | 1.706mg | 0% |
| Lysine | 0.112mg | 1.812mg | 0% |
| Methionine | 0.063mg | 0.558mg | 0% |
| Phenylalanine | 0.112mg | 0.847mg | 0% |
| Valine | 0.209mg | 1.065mg | 0% |
| Histidine | 0.015mg | 0.684mg | 0% |
| Fructose | 0.01g | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2438.9% |
| Contains more WaterWater | +15% |
| Contains more OtherOther | +189.2% |
| Contains more ProteinProtein | +619.5% |
| Contains more FatsFats | +809.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Poly. FatPolyunsaturated fat | +50.3% |
| Contains more Mono. FatMonounsaturated fat | +3551.7% |
