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  6. Broad bean raw vs. Wakame

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

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Important differences between Broad bean raw and Wakame

  • Broad bean raw has more Vitamin K, Fiber, Copper, and Potassium, however, Wakame has more Manganese, Magnesium, Folate, Calcium, and Vitamin B5.
  • Wakame's daily need coverage for Sodium is 37% more.
  • Broad bean raw has 15 times more Fiber than Wakame. Broad bean raw has 7.5g of Fiber, while Wakame has 0.5g.
  • Broad bean raw is lower in Sodium.

The food varieties used in the comparison are Beans, fava, in pod, raw and Seaweed, wakame, raw.

Infographic

Broad 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.
Broad bean raw
Broad bean raw
6
:
4
Wakame
Wakame
Contains more Phosphorus +61.3%
Contains more Potassium +564%
Contains less Sodium -97.1%
Contains more Zinc +163.2%
Contains more Copper +41.5%
Contains more Selenium +14.3%
Contains more Calcium +305.4%
Contains more Iron +40.6%
Contains more Magnesium +224.2%
Contains more Manganese +111.8%
Broad bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 59% 24% 56% 30% 4% 28% 134% 87% 5%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +61.3%
Contains more Potassium +564%
Contains less Sodium -97.1%
Contains more Zinc +163.2%
Contains more Copper +41.5%
Contains more Selenium +14.3%
Contains more Calcium +305.4%
Contains more Iron +40.6%
Contains more Magnesium +224.2%
Contains more Manganese +111.8%

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.
Broad bean raw
Broad bean raw
7
:
3
Wakame
Wakame
Contains more Vitamin E +16%
Contains more Vitamin C +23.3%
Contains more Vitamin B1 +121.7%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B6 +5100%
Contains more Vitamin K +671.7%
Contains more Vitamin B5 +209.8%
Contains more Folate +32.4%
Equal in Vitamin A - 360
Broad 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 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
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 E +16%
Contains more Vitamin C +23.3%
Contains more Vitamin B1 +121.7%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B6 +5100%
Contains more Vitamin K +671.7%
Contains more Vitamin B5 +209.8%
Contains more Folate +32.4%
Equal in Vitamin A - 360

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean raw
Broad bean raw
3
:
2
Wakame
Wakame
Contains more Protein +161.4%
Contains more Fats +14.1%
Contains more Carbs +92.9%
Contains more Water +10.2%
Contains more Other +542.9%
Broad bean raw
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +161.4%
Contains more Fats +14.1%
Contains more Carbs +92.9%
Contains more Water +10.2%
Contains more Other +542.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean raw
Broad bean raw
3
:
0
Wakame
Wakame
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +56.9%
Broad bean raw
21% 18% 61%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.104 g
Polyunsaturated fat: 0.342 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +56.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean raw Wakame Opinion
Net carbs 10.13g 8.64g Broad bean raw
Protein 7.92g 3.03g Broad bean raw
Fats 0.73g 0.64g Broad bean raw
Carbs 17.63g 9.14g Broad bean raw
Calories 88kcal 45kcal Broad bean raw
Sugar 9.21g 0.65g Wakame
Fiber 7.5g 0.5g Broad bean raw
Calcium 37mg 150mg Wakame
Iron 1.55mg 2.18mg Wakame
Magnesium 33mg 107mg Wakame
Phosphorus 129mg 80mg Broad bean raw
Potassium 332mg 50mg Broad bean raw
Sodium 25mg 872mg Broad bean raw
Zinc 1mg 0.38mg Broad bean raw
Copper 0.402mg 0.284mg Broad bean raw
Manganese 0.661mg 1.4mg Wakame
Selenium 0.8µg 0.7µg Broad bean raw
Vitamin A 333IU 360IU Wakame
Vitamin A RAE 17µg 18µg Wakame
Vitamin E 1.16mg 1mg Broad bean raw
Vitamin C 3.7mg 3mg Broad bean raw
Vitamin B1 0.133mg 0.06mg Broad bean raw
Vitamin B2 0.29mg 0.23mg Broad bean raw
Vitamin B3 2.249mg 1.6mg Broad bean raw
Vitamin B5 0.225mg 0.697mg Wakame
Vitamin B6 0.104mg 0.002mg Broad bean raw
Folate 148µg 196µg Wakame
Vitamin K 40.9µg 5.3µg Broad bean raw
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.118g 0.13g Broad bean raw
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.104g 0.058g Broad bean raw
Polyunsaturated fat 0.342g 0.218g Broad bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad 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
37%
Broad bean raw
29%
Wakame
Minerals Daily Need Coverage Score
43%
Broad bean raw
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 8.56g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 79)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 847mg)
Which food is lower in Saturated Fat?
Broad bean raw
Broad bean raw is lower in Saturated Fat (difference - 0.012g)
Which food is richer in vitamins?
Broad bean raw
Broad bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.