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  6. Wakame vs. Steak

Wakame vs. Steak — In-Depth Nutrition Comparison

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What are the main differences between Wakame and Steak?

  • Wakame is richer in Folate, and Copper, while Steak is higher in Vitamin B12, Selenium, Zinc, Vitamin B6, and Vitamin B3.
  • Steak's daily need coverage for Vitamin B12 is 92% higher.
  • Steak has 33 times less Folate than Wakame. Wakame has 196µg of Folate, while Steak has 6µg.
  • Steak is lower in Sodium.

We used Seaweed, wakame, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Wakame vs Steak 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
4
:
6
Steak
Steak
Contains more Calcium +1150%
Contains more Magnesium +365.2%
Contains more Copper +234.1%
Contains more Iron +10.1%
Contains more Phosphorus +103.8%
Contains more Potassium +458%
Contains less Sodium -93.3%
Contains more Zinc +1568.4%
Contains more Selenium +4442.9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +1150%
Contains more Magnesium +365.2%
Contains more Copper +234.1%
Contains more Iron +10.1%
Contains more Phosphorus +103.8%
Contains more Potassium +458%
Contains less Sodium -93.3%
Contains more Zinc +1568.4%
Contains more Selenium +4442.9%

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
6
:
6
Steak
Steak
Contains more Vitamin A +1340%
Contains more Vitamin C +∞%
Contains more Folate +3166.7%
Contains more Vitamin K +231.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +30.9%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +24900%
Contains more Vitamin B12 +∞%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +1340%
Contains more Vitamin C +∞%
Contains more Folate +3166.7%
Contains more Vitamin K +231.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +30.9%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +24900%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Steak
Steak
Contains more Carbs +∞%
Contains more Water +43.9%
Contains more Other +1233.3%
Contains more Protein +720.1%
Contains more Fats +2871.9%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +43.9%
Contains more Other +1233.3%
Contains more Protein +720.1%
Contains more Fats +2871.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Steak
Steak
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +15712.1%
Contains more Polyunsaturated fat +311%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +15712.1%
Contains more Polyunsaturated fat +311%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Steak Opinion
Net carbs 8.64g 0g Wakame
Protein 3.03g 24.85g Steak
Fats 0.64g 19.02g Steak
Carbs 9.14g 0g Wakame
Calories 45kcal 271kcal Steak
Sugar 0.65g 0g Steak
Fiber 0.5g 0g Wakame
Calcium 150mg 12mg Wakame
Iron 2.18mg 2.4mg Steak
Magnesium 107mg 23mg Wakame
Phosphorus 80mg 163mg Steak
Potassium 50mg 279mg Steak
Sodium 872mg 58mg Steak
Zinc 0.38mg 6.34mg Steak
Copper 0.284mg 0.085mg Wakame
Manganese 1.4mg Wakame
Selenium 0.7µg 31.8µg Steak
Vitamin A 360IU 25IU Wakame
Vitamin A RAE 18µg 7µg Wakame
Vitamin E 1mg Wakame
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.074mg Steak
Vitamin B2 0.23mg 0.301mg Steak
Vitamin B3 1.6mg 5.149mg Steak
Vitamin B5 0.697mg Wakame
Vitamin B6 0.002mg 0.5mg Steak
Folate 196µg 6µg Wakame
Vitamin B12 0µg 2.2µg Steak
Vitamin K 5.3µg 1.6µg Wakame
Tryptophan 0.035mg 0.278mg Steak
Threonine 0.165mg 1.171mg Steak
Isoleucine 0.087mg 1.157mg Steak
Leucine 0.257mg 2.142mg Steak
Lysine 0.112mg 2.38mg Steak
Methionine 0.063mg 0.672mg Steak
Phenylalanine 0.112mg 0.997mg Steak
Valine 0.209mg 1.242mg Steak
Histidine 0.015mg 0.931mg Steak
Cholesterol 0mg 78mg Wakame
Saturated Fat 0.13g 8.443g Wakame
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0.186g 0.001g Wakame
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 0.058g 9.171g Steak
Polyunsaturated fat 0.218g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
49%
Steak
Minerals Daily Need Coverage Score
65%
Wakame
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 8.313g)
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 - $2.4)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 814mg)
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.
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.