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  6. Black turtle bean vs. Wakame

Black turtle bean vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between black turtle bean and wakame

  • Black turtle bean is higher in iron, copper, vitamin B1, folate, fiber, phosphorus, potassium, and vitamin B6, yet wakame is higher in manganese.
  • Black turtle bean covers your daily iron needs 82% more than wakame.
  • Black turtle bean contains 143 times more vitamin B6 than wakame. While black turtle bean contains 0.286mg of vitamin B6, wakame contains only 0.002mg.
  • The amount of sodium in black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Seaweed, wakame, raw.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +49.5%
Contains more PotassiumPotassium +2900%
Contains more IronIron +299.1%
Contains more CopperCopper +252.1%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +357.1%
Contains more ManganeseManganese +40%
~equal in Calcium ~150mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +1400%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B5Vitamin B5 +29%
Contains more Vitamin B6Vitamin B6 +14200%
Contains more FolateFolate +126.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.2%
Contains more Vitamin B2Vitamin B2 +19.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.3µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Wakame DV% diff.
Iron 8.7mg 2.18mg 82%
Copper 1mg 0.284mg 80%
Vitamin B1 0.9mg 0.06mg 70%
Folate 444µg 196µg 62%
Fiber 15.5g 0.5g 60%
Phosphorus 440mg 80mg 51%
Potassium 1500mg 50mg 43%
Sodium 9mg 872mg 38%
Protein 21.25g 3.03g 36%
Vitamin B6 0.286mg 0.002mg 22%
Carbs 63.25g 9.14g 18%
Zinc 2.2mg 0.38mg 17%
Manganese 1mg 1.4mg 17%
Calories 339kcal 45kcal 15%
Magnesium 160mg 107mg 13%
Vitamin E 0.21mg 1mg 5%
Selenium 3.2µg 0.7µg 5%
Vitamin B5 0.899mg 0.697mg 4%
Choline 13.9mg 3%
Vitamin B2 0.193mg 0.23mg 3%
Vitamin C 0mg 3mg 3%
Vitamin A 0µg 18µg 2%
Vitamin B3 1.955mg 1.6mg 2%
Calcium 160mg 150mg 1%
Polyunsaturated fat 0.387g 0.218g 1%
Fats 0.9g 0.64g 0%
Net carbs 47.75g 8.64g N/A
Sugar 2.12g 0.65g N/A
Vitamin K 5.6µg 5.3µg 0%
Saturated fat 0.232g 0.13g 0%
Monounsaturated fat 0.078g 0.058g 0%
Tryptophan 0.252mg 0.035mg 0%
Threonine 0.894mg 0.165mg 0%
Isoleucine 0.938mg 0.087mg 0%
Leucine 1.697mg 0.257mg 0%
Lysine 1.459mg 0.112mg 0%
Methionine 0.32mg 0.063mg 0%
Phenylalanine 1.149mg 0.112mg 0%
Valine 1.112mg 0.209mg 0%
Histidine 0.592mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Wakame
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 +601.3%
Contains more FatsFats +40.6%
Contains more CarbsCarbs +592%
Contains more WaterWater +627.2%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Wakame
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 +34.5%
Contains more Poly. FatPolyunsaturated fat +77.5%
Contains less Sat. FatSaturated fat -44%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.