Beans vs. Wakame — In-Depth Nutrition Comparison
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How are beans and wakame different?
- Beans have more fiber, vitamin B6, and zinc; however, wakame is richer in folate, iron, magnesium, vitamin B2, calcium, and copper.
- Wakame covers your daily need for folate, 43% more than beans.
- Beans have 65 times more vitamin B6 than wakame. Beans have 0.13mg of vitamin B6, while wakame has 0.002mg.
- Beans contain less sodium.
Beans, baked, canned, no salt added and Seaweed, wakame, raw types were used in this article.
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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 | +492% |
| Contains more ZincZinc | +268.4% |
| Contains more PhosphorusPhosphorus | +30% |
| Contains less SodiumSodium | -99.9% |
| Contains more SeleniumSelenium | +542.9% |
| Contains more MagnesiumMagnesium | +234.4% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +651.7% |
| Contains more CopperCopper | +37.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B6Vitamin B6 | +6400% |
| Contains more CholineCholine | +121.6% |
| Contains more Vitamin AVitamin A | +260% |
| Contains more Vitamin EVitamin E | +566.7% |
| Contains more Vitamin B2Vitamin B2 | +283.3% |
| Contains more Vitamin B3Vitamin B3 | +272.1% |
| Contains more Vitamin KVitamin K | +562.5% |
| Contains more FolateFolate | +716.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 61% | |
| Folate | 24µg | 196µg | 43% |
| Sodium | 1mg | 872mg | 38% |
| Iron | 0.29mg | 2.18mg | 24% |
| Fiber | 5.5g | 0.5g | 20% |
| Magnesium | 32mg | 107mg | 18% |
| Vitamin B5 | 0.697mg | 14% | |
| Vitamin B2 | 0.06mg | 0.23mg | 13% |
| Vitamin B6 | 0.13mg | 0.002mg | 10% |
| Calcium | 50mg | 150mg | 10% |
| Copper | 0.206mg | 0.284mg | 9% |
| Zinc | 1.4mg | 0.38mg | 9% |
| Vitamin B1 | 0.15mg | 0.06mg | 8% |
| Potassium | 296mg | 50mg | 7% |
| Vitamin B3 | 0.43mg | 1.6mg | 7% |
| Selenium | 4.5µg | 0.7µg | 7% |
| Vitamin E | 0.15mg | 1mg | 6% |
| Carbs | 20.49g | 9.14g | 4% |
| Vitamin K | 0.8µg | 5.3µg | 4% |
| Protein | 4.8g | 3.03g | 4% |
| Choline | 30.8mg | 13.9mg | 3% |
| Calories | 105kcal | 45kcal | 3% |
| Phosphorus | 104mg | 80mg | 3% |
| Vitamin A | 5µg | 18µg | 1% |
| Fats | 0.4g | 0.64g | 0% |
| Vitamin C | 3.1mg | 3mg | 0% |
| Net carbs | 14.99g | 8.64g | N/A |
| Sugar | 7.78g | 0.65g | N/A |
| Saturated fat | 0.103g | 0.13g | 0% |
| Monounsaturated fat | 0.035g | 0.058g | 0% |
| Polyunsaturated fat | 0.172g | 0.218g | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.4% |
| Contains more CarbsCarbs | +124.2% |
| Contains more FatsFats | +60% |
| Contains more WaterWater | +10.2% |
| Contains more OtherOther | +321.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20.8% |
| Contains more Mono. FatMonounsaturated fat | +65.7% |
| Contains more Poly. FatPolyunsaturated fat | +26.7% |
