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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Wakame
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 +564%
Contains more CopperCopper +41.5%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +61.3%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +224.2%
Contains more CalciumCalcium +305.4%
Contains more IronIron +40.6%
Contains more ManganeseManganese +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.
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Wakame
Wakame
3
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 CVitamin C +23.3%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B1Vitamin B1 +121.7%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B6Vitamin B6 +5100%
Contains more Vitamin KVitamin K +671.7%
Contains more Vitamin B5Vitamin B5 +209.8%
Contains more FolateFolate +32.4%
~equal in Vitamin A ~18µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Wakame DV% diff.
Sodium 25mg 872mg 37%
Manganese 0.661mg 1.4mg 32%
Vitamin K 40.9µg 5.3µg 30%
Fiber 7.5g 0.5g 28%
Magnesium 33mg 107mg 18%
Copper 0.402mg 0.284mg 13%
Folate 148µg 196µg 12%
Calcium 37mg 150mg 11%
Protein 7.92g 3.03g 10%
Vitamin B5 0.225mg 0.697mg 9%
Vitamin B6 0.104mg 0.002mg 8%
Potassium 332mg 50mg 8%
Iron 1.55mg 2.18mg 8%
Phosphorus 129mg 80mg 7%
Vitamin B1 0.133mg 0.06mg 6%
Zinc 1mg 0.38mg 6%
Vitamin B2 0.29mg 0.23mg 5%
Vitamin B3 2.249mg 1.6mg 4%
Carbs 17.63g 9.14g 3%
Choline 13.9mg 3%
Calories 88kcal 45kcal 2%
Vitamin E 1.16mg 1mg 1%
Vitamin C 3.7mg 3mg 1%
Polyunsaturated fat 0.342g 0.218g 1%
Fats 0.73g 0.64g 0%
Net carbs 10.13g 8.64g N/A
Sugar 9.21g 0.65g N/A
Vitamin A 17µg 18µg 0%
Selenium 0.8µg 0.7µg 0%
Saturated fat 0.118g 0.13g 0%
Monounsaturated fat 0.104g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +161.4%
Contains more FatsFats +14.1%
Contains more CarbsCarbs +92.9%
Contains more WaterWater +10.2%
Contains more OtherOther +542.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Wakame
Wakame
0
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 less Sat. FatSaturated fat -9.2%
Contains more Mono. FatMonounsaturated fat +79.3%
Contains more Poly. FatPolyunsaturated fat +56.9%

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. 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.