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  6. Broad bean vs. Wakame

Broad bean vs. Wakame — In-Depth Nutrition Comparison

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How are Broad bean and Wakame different?

  • Broad bean has more Vitamin C, and Fiber, however, Wakame is richer in Manganese, Folate, Copper, Magnesium, Calcium, Vitamin B5, and Vitamin B2.
  • Wakame covers your daily need of Manganese 50% more than Broad bean.
  • Broad bean has 7 times more Fiber than Wakame. Broad bean has 3.6g of Fiber, while Wakame has 0.5g.
  • Broad bean contains less Sodium.

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Seaweed, wakame, raw types were used in this article.

Infographic

Broad bean vs Wakame 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.
Broad bean
Broad bean
4
:
6
Wakame
Wakame
Contains more Potassium +286%
Contains less Sodium -95.3%
Contains more Zinc +23.7%
Contains more Selenium +42.9%
Contains more Calcium +733.3%
Contains more Iron +45.3%
Contains more Magnesium +245.2%
Contains more Copper +373.3%
Contains more Manganese +436.4%
Equal in Phosphorus - 80
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +286%
Contains less Sodium -95.3%
Contains more Zinc +23.7%
Contains more Selenium +42.9%
Contains more Calcium +733.3%
Contains more Iron +45.3%
Contains more Magnesium +245.2%
Contains more Copper +373.3%
Contains more Manganese +436.4%
Equal in Phosphorus - 80

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.
Broad bean
Broad bean
3
:
7
Wakame
Wakame
Contains more Vitamin C +560%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B6 +1350%
Contains more Vitamin A +33.3%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +956.1%
Contains more Folate +237.9%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
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%
Contains more Vitamin C +560%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B6 +1350%
Contains more Vitamin A +33.3%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +956.1%
Contains more Folate +237.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
3
:
2
Wakame
Wakame
Contains more Protein +58.4%
Contains more Carbs +10.5%
Contains more Fats +28%
Contains more Other +700%
Equal in Carbs - 9.14
Equal in Water - 79.99
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
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
Contains more Protein +58.4%
Contains more Carbs +10.5%
Contains more Fats +28%
Contains more Other +700%
Equal in Carbs - 9.14
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Wakame
Wakame
Contains more Polyunsaturated fat +39%
Contains more Monounsaturated Fat +190%
Equal in Saturated Fat - 0.13
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Polyunsaturated fat +39%
Contains more Monounsaturated Fat +190%
Equal in Saturated Fat - 0.13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Wakame Opinion
Net carbs 6.5g 8.64g Wakame
Protein 4.8g 3.03g Broad bean
Fats 0.5g 0.64g Wakame
Carbs 10.1g 9.14g Broad bean
Calories 62kcal 45kcal Broad bean
Sugar 0.65g Broad bean
Fiber 3.6g 0.5g Broad bean
Calcium 18mg 150mg Wakame
Iron 1.5mg 2.18mg Wakame
Magnesium 31mg 107mg Wakame
Phosphorus 73mg 80mg Wakame
Potassium 193mg 50mg Broad bean
Sodium 41mg 872mg Broad bean
Zinc 0.47mg 0.38mg Broad bean
Copper 0.06mg 0.284mg Wakame
Manganese 0.261mg 1.4mg Wakame
Selenium 1µg 0.7µg Broad bean
Vitamin A 270IU 360IU Wakame
Vitamin A RAE 14µg 18µg Wakame
Vitamin E 1mg Wakame
Vitamin C 19.8mg 3mg Broad bean
Vitamin B1 0.128mg 0.06mg Broad bean
Vitamin B2 0.09mg 0.23mg Wakame
Vitamin B3 1.2mg 1.6mg Wakame
Vitamin B5 0.066mg 0.697mg Wakame
Vitamin B6 0.029mg 0.002mg Broad bean
Folate 58µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.048mg 0.035mg Broad bean
Threonine 0.178mg 0.165mg Broad bean
Isoleucine 0.215mg 0.087mg Broad bean
Leucine 0.37mg 0.257mg Broad bean
Lysine 0.313mg 0.112mg Broad bean
Methionine 0.037mg 0.063mg Wakame
Phenylalanine 0.195mg 0.112mg Broad bean
Valine 0.235mg 0.209mg Broad bean
Histidine 0.115mg 0.015mg Broad bean
Saturated Fat 0.142g 0.13g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.02g 0.058g Wakame
Polyunsaturated fat 0.303g 0.218g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Wakame
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
18%
Broad bean
29%
Wakame
Minerals Daily Need Coverage Score
21%
Broad bean
65%
Wakame

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 79)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Broad bean
Broad bean contains less Sodium (difference - 831mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.