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Bean raw vs. Seaweed — In-Depth Nutrition Comparison

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What are the differences between bean raw and seaweed?

  • Bean raw is higher in folate, copper, fiber, vitamin B1, phosphorus, selenium, manganese, potassium, and vitamin B6, yet seaweed is higher in vitamin K.
  • Bean raw's daily need coverage for folate is 86% more.
  • Bean raw has 237 times more vitamin B6 than seaweed. While bean raw has 0.474mg of vitamin B6, seaweed has only 0.002mg.

We used Beans, pinto, mature seeds, raw and Seaweed, kelp, raw types in this article.

Infographic

Bean raw vs Seaweed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +1465.2%
Contains more IronIron +77.9%
Contains more CopperCopper +586.9%
Contains more ZincZinc +85.4%
Contains more PhosphorusPhosphorus +878.6%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +474%
Contains more SeleniumSelenium +3885.7%
Contains more CalciumCalcium +48.7%

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.
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +110%
Contains more Vitamin B1Vitamin B1 +1326%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +149.8%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B6Vitamin B6 +23600%
Contains more FolateFolate +191.7%
Contains more CholineCholine +417.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +314.3%
Contains more Vitamin KVitamin K +1078.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +1175%
Contains more FatsFats +119.6%
Contains more CarbsCarbs +553.6%
Contains more WaterWater +620%
Contains more OtherOther +90.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +133.7%
Contains more Poly. FatPolyunsaturated fat +766%
~equal in Saturated fat ~0.247g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Seaweed DV% diff.
Folate 525µg 180µg 86%
Copper 0.893mg 0.13mg 85%
Fiber 15.5g 1.3g 57%
Vitamin B1 0.713mg 0.05mg 55%
Phosphorus 411mg 42mg 53%
Vitamin K 5.6µg 66µg 50%
Selenium 27.9µg 0.7µg 49%
Manganese 1.148mg 0.2mg 41%
Protein 21.42g 1.68g 39%
Potassium 1393mg 89mg 38%
Vitamin B6 0.474mg 0.002mg 36%
Iron 5.07mg 2.85mg 28%
Carbs 62.55g 9.57g 18%
Calories 347kcal 43kcal 15%
Starch 34.17g 14%
Magnesium 176mg 121mg 13%
Zinc 2.28mg 1.23mg 10%
Choline 66.2mg 12.8mg 10%
Sodium 12mg 233mg 10%
Calcium 113mg 168mg 6%
Vitamin B2 0.212mg 0.15mg 5%
Vitamin E 0.21mg 0.87mg 4%
Vitamin B3 1.174mg 0.47mg 4%
Vitamin C 6.3mg 3mg 4%
Vitamin B5 0.785mg 0.642mg 3%
Polyunsaturated fat 0.407g 0.047g 2%
Vitamin A 0µg 6µg 1%
Fats 1.23g 0.56g 1%
Net carbs 47.05g 8.27g N/A
Sugar 2.11g 0.6g N/A
Saturated fat 0.235g 0.247g 0%
Monounsaturated fat 0.229g 0.098g 0%
Tryptophan 0.237mg 0.048mg 0%
Threonine 0.81mg 0.055mg 0%
Isoleucine 0.871mg 0.076mg 0%
Leucine 1.558mg 0.083mg 0%
Lysine 1.356mg 0.082mg 0%
Methionine 0.259mg 0.025mg 0%
Phenylalanine 1.095mg 0.043mg 0%
Valine 0.998mg 0.072mg 0%
Histidine 0.556mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
33%
Seaweed
Minerals Daily Need Coverage Score
131%
Bean raw
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.51g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 33)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 221mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 0.012g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.