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  6. Cranberry bean raw vs. Wakame

Cranberry bean raw vs. Wakame — In-Depth Nutrition Comparison

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How are Cranberry bean raw and Wakame different?

  • Wakame contains less Folate, Fiber, Vitamin B1, Copper, Phosphorus, Potassium, Iron, Zinc, and Vitamin B6 than Cranberry bean raw.
  • Cranberry bean raw covers your daily need of Folate 102% more than Wakame.
  • Cranberry bean raw has 155 times more Vitamin B6 than Wakame. Cranberry bean raw has 0.309mg of Vitamin B6, while Wakame has 0.002mg.
  • Cranberry bean raw contains less Sodium.

Beans, cranberry (roman), mature seeds, raw and Seaweed, wakame, raw types were used in this article.

Infographic

Cranberry bean raw 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.
Cranberry bean raw
Cranberry bean raw
8
:
2
Wakame
Wakame
Contains more Iron +129.4%
Contains more Magnesium +45.8%
Contains more Phosphorus +365%
Contains more Potassium +2564%
Contains less Sodium -99.3%
Contains more Zinc +855.3%
Contains more Copper +179.6%
Contains more Selenium +1714.3%
Contains more Calcium +18.1%
Contains more Manganese +52.2%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +129.4%
Contains more Magnesium +45.8%
Contains more Phosphorus +365%
Contains more Potassium +2564%
Contains less Sodium -99.3%
Contains more Zinc +855.3%
Contains more Copper +179.6%
Contains more Selenium +1714.3%
Contains more Calcium +18.1%
Contains more Manganese +52.2%

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.
Cranberry bean raw
Cranberry bean raw
4
:
6
Wakame
Wakame
Contains more Vitamin B1 +1145%
Contains more Vitamin B6 +15350%
Contains more Folate +208.2%
Contains more Vitamin A +17900%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.23
Equal in Vitamin B3 - 1.6
Equal in Vitamin B5 - 0.697
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B1 +1145%
Contains more Vitamin B6 +15350%
Contains more Folate +208.2%
Contains more Vitamin A +17900%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.23
Equal in Vitamin B3 - 1.6
Equal in Vitamin B5 - 0.697

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Wakame
Wakame
Contains more Protein +660.1%
Contains more Fats +92.2%
Contains more Carbs +557%
Contains more Water +545.6%
Contains more Other +118.2%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Wakame
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 Protein +660.1%
Contains more Fats +92.2%
Contains more Carbs +557%
Contains more Water +545.6%
Contains more Other +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +82.8%
Contains more Polyunsaturated fat +141.7%
Contains less Saturated Fat -58.9%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +82.8%
Contains more Polyunsaturated fat +141.7%
Contains less Saturated Fat -58.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Wakame Opinion
Net carbs 35.35g 8.64g Cranberry bean raw
Protein 23.03g 3.03g Cranberry bean raw
Fats 1.23g 0.64g Cranberry bean raw
Carbs 60.05g 9.14g Cranberry bean raw
Calories 335kcal 45kcal Cranberry bean raw
Sugar 0.65g Cranberry bean raw
Fiber 24.7g 0.5g Cranberry bean raw
Calcium 127mg 150mg Wakame
Iron 5mg 2.18mg Cranberry bean raw
Magnesium 156mg 107mg Cranberry bean raw
Phosphorus 372mg 80mg Cranberry bean raw
Potassium 1332mg 50mg Cranberry bean raw
Sodium 6mg 872mg Cranberry bean raw
Zinc 3.63mg 0.38mg Cranberry bean raw
Copper 0.794mg 0.284mg Cranberry bean raw
Manganese 0.92mg 1.4mg Wakame
Selenium 12.7µg 0.7µg Cranberry bean raw
Vitamin A 2IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 1mg Wakame
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.747mg 0.06mg Cranberry bean raw
Vitamin B2 0.213mg 0.23mg Wakame
Vitamin B3 1.455mg 1.6mg Wakame
Vitamin B5 0.748mg 0.697mg Cranberry bean raw
Vitamin B6 0.309mg 0.002mg Cranberry bean raw
Folate 604µg 196µg Cranberry bean raw
Vitamin K 5.3µg Wakame
Tryptophan 0.273mg 0.035mg Cranberry bean raw
Threonine 0.969mg 0.165mg Cranberry bean raw
Isoleucine 1.017mg 0.087mg Cranberry bean raw
Leucine 1.838mg 0.257mg Cranberry bean raw
Lysine 1.58mg 0.112mg Cranberry bean raw
Methionine 0.346mg 0.063mg Cranberry bean raw
Phenylalanine 1.245mg 0.112mg Cranberry bean raw
Valine 1.205mg 0.209mg Cranberry bean raw
Histidine 0.641mg 0.015mg Cranberry bean raw
Saturated Fat 0.316g 0.13g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.106g 0.058g Cranberry bean raw
Polyunsaturated fat 0.527g 0.218g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
29%
Wakame
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
65%
Wakame

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.186g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 35)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 866mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.