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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Wakame
Wakame
2
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 +45.8%
Contains more PotassiumPotassium +2564%
Contains more IronIron +129.4%
Contains more CopperCopper +179.6%
Contains more ZincZinc +855.3%
Contains more PhosphorusPhosphorus +365%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +1714.3%
Contains more CalciumCalcium +18.1%
Contains more ManganeseManganese +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.
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +1145%
Contains more Vitamin B6Vitamin B6 +15350%
Contains more FolateFolate +208.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B5 ~0.697mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Wakame DV% diff.
Folate 604µg 196µg 102%
Fiber 24.7g 0.5g 97%
Vitamin B1 0.747mg 0.06mg 57%
Copper 0.794mg 0.284mg 57%
Phosphorus 372mg 80mg 42%
Protein 23.03g 3.03g 40%
Potassium 1332mg 50mg 38%
Sodium 6mg 872mg 38%
Iron 5mg 2.18mg 35%
Zinc 3.63mg 0.38mg 30%
Vitamin B6 0.309mg 0.002mg 24%
Selenium 12.7µg 0.7µg 22%
Manganese 0.92mg 1.4mg 21%
Carbs 60.05g 9.14g 17%
Calories 335kcal 45kcal 15%
Magnesium 156mg 107mg 12%
Vitamin E 1mg 7%
Vitamin K 5.3µg 4%
Vitamin C 0mg 3mg 3%
Choline 13.9mg 3%
Polyunsaturated fat 0.527g 0.218g 2%
Calcium 127mg 150mg 2%
Vitamin A 0µg 18µg 2%
Saturated fat 0.316g 0.13g 1%
Vitamin B2 0.213mg 0.23mg 1%
Vitamin B3 1.455mg 1.6mg 1%
Vitamin B5 0.748mg 0.697mg 1%
Fats 1.23g 0.64g 1%
Net carbs 35.35g 8.64g N/A
Sugar 0.65g N/A
Monounsaturated fat 0.106g 0.058g 0%
Tryptophan 0.273mg 0.035mg 0%
Threonine 0.969mg 0.165mg 0%
Isoleucine 1.017mg 0.087mg 0%
Leucine 1.838mg 0.257mg 0%
Lysine 1.58mg 0.112mg 0%
Methionine 0.346mg 0.063mg 0%
Phenylalanine 1.245mg 0.112mg 0%
Valine 1.205mg 0.209mg 0%
Histidine 0.641mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +660.1%
Contains more FatsFats +92.2%
Contains more CarbsCarbs +557%
Contains more WaterWater +545.6%
Contains more OtherOther +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +82.8%
Contains more Poly. FatPolyunsaturated fat +141.7%
Contains less Sat. FatSaturated fat -58.9%

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. 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.