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  6. Adzuki bean vs. Wakame

Adzuki bean vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and wakame

  • The amount of folate, copper, fiber, phosphorus, zinc, potassium, iron, vitamin B1, and vitamin B6 in adzuki bean is higher than in wakame.
  • Adzuki bean covers your daily folate needs 107% more than wakame.
  • Wakame has 176 times less vitamin B6 than adzuki bean. Adzuki bean has 0.351mg of vitamin B6, while wakame has 0.002mg.
  • Adzuki bean contains less sodium.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Seaweed, wakame, raw.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Wakame
Wakame
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more MagnesiumMagnesium +18.7%
Contains more PotassiumPotassium +2408%
Contains more IronIron +128.4%
Contains more CopperCopper +285.2%
Contains more ZincZinc +1226.3%
Contains more PhosphorusPhosphorus +376.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +23.6%
Contains more SeleniumSelenium +342.9%
Contains more CalciumCalcium +127.3%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Wakame
Wakame
5
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% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +658.3%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B6Vitamin B6 +17450%
Contains more FolateFolate +217.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1700%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Wakame DV% diff.
Folate 622µg 196µg 107%
Copper 1.094mg 0.284mg 90%
Fiber 12.7g 0.5g 49%
Phosphorus 381mg 80mg 43%
Zinc 5.04mg 0.38mg 42%
Sodium 5mg 872mg 38%
Potassium 1254mg 50mg 35%
Iron 4.98mg 2.18mg 35%
Protein 19.87g 3.03g 34%
Vitamin B1 0.455mg 0.06mg 33%
Vitamin B6 0.351mg 0.002mg 27%
Carbs 62.9g 9.14g 18%
Vitamin B5 1.471mg 0.697mg 15%
Manganese 1.73mg 1.4mg 14%
Calories 329kcal 45kcal 14%
Calcium 66mg 150mg 8%
Vitamin E 1mg 7%
Vitamin B3 2.63mg 1.6mg 6%
Magnesium 127mg 107mg 5%
Selenium 3.1µg 0.7µg 4%
Vitamin K 5.3µg 4%
Vitamin C 0mg 3mg 3%
Choline 13.9mg 3%
Vitamin A 1µg 18µg 2%
Polyunsaturated fat 0.113g 0.218g 1%
Vitamin B2 0.22mg 0.23mg 1%
Fats 0.53g 0.64g 0%
Net carbs 50.2g 8.64g N/A
Sugar 0.65g N/A
Saturated fat 0.191g 0.13g 0%
Monounsaturated fat 0.05g 0.058g 0%
Tryptophan 0.191mg 0.035mg 0%
Threonine 0.674mg 0.165mg 0%
Isoleucine 0.791mg 0.087mg 0%
Leucine 1.668mg 0.257mg 0%
Lysine 1.497mg 0.112mg 0%
Methionine 0.21mg 0.063mg 0%
Phenylalanine 1.052mg 0.112mg 0%
Valine 1.023mg 0.209mg 0%
Histidine 0.524mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Wakame
Wakame
3
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 ProteinProtein +555.8%
Contains more CarbsCarbs +588.2%
Contains more FatsFats +20.8%
Contains more WaterWater +495.2%
Contains more OtherOther +120.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Wakame
Wakame
3
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -31.9%
Contains more Mono. FatMonounsaturated fat +16%
Contains more Poly. FatPolyunsaturated fat +92.9%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.