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Baked beans vs. Wakame — In-Depth Nutrition Comparison

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The main differences between baked beans and wakame

  • Baked beans are richer in fiber and selenium, yet wakame is richer in manganese, folate, magnesium, vitamin B2, copper, and vitamin B5.
  • Daily need coverage for manganese for wakame is 50% higher.
  • Baked beans contain 15 times more saturated fat than wakame. Baked beans contain 1.948g of saturated fat, while wakame contains 0.13g.

Food types used in this article are Beans, baked, home prepared and Seaweed, wakame, raw.

Infographic

Baked beans vs Wakame infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Wakame
4
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 PotassiumPotassium +616%
Contains more ZincZinc +92.1%
Contains more PhosphorusPhosphorus +36.3%
Contains less SodiumSodium -51.6%
Contains more SeleniumSelenium +714.3%
Contains more MagnesiumMagnesium +148.8%
Contains more CalciumCalcium +145.9%
Contains more CopperCopper +78.6%
Contains more ManganeseManganese +449%
~equal in Iron ~2.18mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Wakame
9
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 +126.7%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin CVitamin C +172.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +369.4%
Contains more Vitamin B3Vitamin B3 +292.2%
Contains more Vitamin B5Vitamin B5 +349.7%
Contains more FolateFolate +308.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Wakame
2
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 +82.8%
Contains more FatsFats +704.7%
Contains more CarbsCarbs +136.7%
Contains more WaterWater +22.7%
Contains more OtherOther +186.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Wakame
1
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 more Mono. FatMonounsaturated fat +3577.6%
Contains more Poly. FatPolyunsaturated fat +239.4%
Contains less Sat. FatSaturated fat -93.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Wakame DV% diff.
Manganese 0.255mg 1.4mg 50%
Folate 48µg 196µg 37%
Sodium 422mg 872mg 20%
Fiber 5.5g 0.5g 20%
Magnesium 43mg 107mg 15%
Vitamin B2 0.049mg 0.23mg 14%
Copper 0.159mg 0.284mg 14%
Vitamin B5 0.155mg 0.697mg 11%
Selenium 5.7µg 0.7µg 9%
Calcium 61mg 150mg 9%
Potassium 358mg 50mg 9%
Saturated fat 1.948g 0.13g 8%
Vitamin B3 0.408mg 1.6mg 7%
Vitamin E 1mg 7%
Vitamin B6 0.09mg 0.002mg 7%
Fats 5.15g 0.64g 7%
Calories 155kcal 45kcal 6%
Vitamin B1 0.136mg 0.06mg 6%
Monounsaturated fat 2.133g 0.058g 5%
Protein 5.54g 3.03g 5%
Phosphorus 109mg 80mg 4%
Carbs 21.63g 9.14g 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Zinc 0.73mg 0.38mg 3%
Polyunsaturated fat 0.74g 0.218g 3%
Vitamin C 1.1mg 3mg 2%
Vitamin A 0µg 18µg 2%
Cholesterol 5mg 0mg 2%
Iron 1.99mg 2.18mg 2%
Net carbs 16.13g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.067mg 0.035mg 0%
Threonine 0.228mg 0.165mg 0%
Isoleucine 0.242mg 0.087mg 0%
Leucine 0.428mg 0.257mg 0%
Lysine 0.379mg 0.112mg 0%
Methionine 0.086mg 0.063mg 0%
Phenylalanine 0.287mg 0.112mg 0%
Valine 0.282mg 0.209mg 0%
Histidine 0.153mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Baked beans
26%
Wakame
Minerals Daily Need Coverage Score
39%
Baked beans
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 1.818g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 40)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.8)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 450mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.