Beans vs. Seaweed — In-Depth Nutrition Comparison
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The main differences between beans and seaweed
- Beans are richer in fiber, vitamin B6, phosphorus, and copper, yet seaweed is richer in vitamin K, folate, iron, magnesium, and calcium.
- Daily need coverage for vitamin K for seaweed is 54% higher.
- Beans contain 65 times more vitamin B6 than seaweed. Beans contain 0.13mg of vitamin B6, while seaweed contains 0.002mg.
- Beans contain less sodium.
Food types used in this article are Beans, baked, canned, no salt added and Seaweed, kelp, raw.
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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 PotassiumPotassium | +232.6% |
| Contains more CopperCopper | +58.5% |
| Contains more ZincZinc | +13.8% |
| Contains more PhosphorusPhosphorus | +147.6% |
| Contains less SodiumSodium | -99.6% |
| Contains more SeleniumSelenium | +542.9% |
| Contains more MagnesiumMagnesium | +278.1% |
| Contains more CalciumCalcium | +236% |
| Contains more IronIron | +882.8% |
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 B1Vitamin B1 | +200% |
| Contains more Vitamin B6Vitamin B6 | +6400% |
| Contains more CholineCholine | +140.6% |
| Contains more Vitamin AVitamin A | +20% |
| Contains more Vitamin EVitamin E | +480% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin KVitamin K | +8150% |
| Contains more FolateFolate | +650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 66µg | 54% |
| Folate | 24µg | 180µg | 39% |
| Iron | 0.29mg | 2.85mg | 32% |
| Magnesium | 32mg | 121mg | 21% |
| Fiber | 5.5g | 1.3g | 17% |
| Vitamin B5 | 0.642mg | 13% | |
| Calcium | 50mg | 168mg | 12% |
| Vitamin B6 | 0.13mg | 0.002mg | 10% |
| Sodium | 1mg | 233mg | 10% |
| Manganese | 0.2mg | 9% | |
| Phosphorus | 104mg | 42mg | 9% |
| Vitamin B1 | 0.15mg | 0.05mg | 8% |
| Copper | 0.206mg | 0.13mg | 8% |
| Vitamin B2 | 0.06mg | 0.15mg | 7% |
| Selenium | 4.5µg | 0.7µg | 7% |
| Protein | 4.8g | 1.68g | 6% |
| Potassium | 296mg | 89mg | 6% |
| Vitamin E | 0.15mg | 0.87mg | 5% |
| Carbs | 20.49g | 9.57g | 4% |
| Choline | 30.8mg | 12.8mg | 3% |
| Calories | 105kcal | 43kcal | 3% |
| Zinc | 1.4mg | 1.23mg | 2% |
| Saturated fat | 0.103g | 0.247g | 1% |
| Polyunsaturated fat | 0.172g | 0.047g | 1% |
| Fats | 0.4g | 0.56g | 0% |
| Vitamin C | 3.1mg | 3mg | 0% |
| Net carbs | 14.99g | 8.27g | N/A |
| Sugar | 7.78g | 0.6g | N/A |
| Vitamin A | 5µg | 6µg | 0% |
| Vitamin B3 | 0.43mg | 0.47mg | 0% |
| Monounsaturated fat | 0.035g | 0.098g | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.055mg | 0% | |
| Isoleucine | 0.076mg | 0% | |
| Leucine | 0.083mg | 0% | |
| Lysine | 0.082mg | 0% | |
| Methionine | 0.025mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.072mg | 0% | |
| Histidine | 0.024mg | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +185.7% |
| Contains more CarbsCarbs | +114.1% |
| Contains more FatsFats | +40% |
| Contains more WaterWater | +12.4% |
| Contains more OtherOther | +286.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58.3% |
| Contains more Poly. FatPolyunsaturated fat | +266% |
| Contains more Mono. FatMonounsaturated fat | +180% |
