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  6. Broad beans vs. Wakame

Broad beans vs. Wakame — In-Depth Nutrition Comparison

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How are broad beans and wakame different?

  • Broad beans have more vitamin C and fiber; however, wakame is richer in manganese, folate, copper, magnesium, calcium, vitamin B5, and vitamin B2.
  • Wakame covers your daily need for manganese 50% more than broad beans.
  • Broad beans have 7 times more Fiber than wakame. Broad beans have 3.6g of Fiber, while wakame has 0.5g.
  • Broad beans contain less sodium.

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Seaweed, wakame, raw types were used in this article.

Infographic

Broad beans 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Wakame
Wakame
5
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 +286%
Contains more ZincZinc +23.7%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +245.2%
Contains more CalciumCalcium +733.3%
Contains more IronIron +45.3%
Contains more CopperCopper +373.3%
Contains more ManganeseManganese +436.4%
~equal in Phosphorus ~80mg

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 66% 16% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Wakame
Wakame
8
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% 22% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +560%
Contains more Vitamin B1Vitamin B1 +113.3%
Contains more Vitamin B6Vitamin B6 +1350%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +956.1%
Contains more FolateFolate +237.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +58.4%
Contains more FatsFats +28%
Contains more OtherOther +700%
~equal in Carbs ~9.14g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated Fat: Sat. Fat 0.142 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Wakame
Wakame
2
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 Poly. FatPolyunsaturated fat +39%
Contains more Mono. FatMonounsaturated Fat +190%
~equal in Saturated Fat ~0.13g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad beans Wakame Opinion
Calories 62kcal 45kcal Broad beans
Protein 4.8g 3.03g Broad beans
Fats 0.5g 0.64g Wakame
Vitamin C 19.8mg 3mg Broad beans
Net carbs 6.5g 8.64g Wakame
Carbs 10.1g 9.14g Broad beans
Magnesium 31mg 107mg Wakame
Calcium 18mg 150mg Wakame
Potassium 193mg 50mg Broad beans
Iron 1.5mg 2.18mg Wakame
Sugar 0.65g Broad beans
Fiber 3.6g 0.5g Broad beans
Copper 0.06mg 0.284mg Wakame
Zinc 0.47mg 0.38mg Broad beans
Phosphorus 73mg 80mg Wakame
Sodium 41mg 872mg Broad beans
Vitamin A 270IU 360IU Wakame
Vitamin A 14µg 18µg Wakame
Vitamin E 1mg Wakame
Manganese 0.261mg 1.4mg Wakame
Selenium 1µg 0.7µg Broad beans
Vitamin B1 0.128mg 0.06mg Broad beans
Vitamin B2 0.09mg 0.23mg Wakame
Vitamin B3 1.2mg 1.6mg Wakame
Vitamin B5 0.066mg 0.697mg Wakame
Vitamin B6 0.029mg 0.002mg Broad beans
Vitamin K 5.3µg Wakame
Folate 58µg 196µg Wakame
Choline 13.9mg Wakame
Saturated Fat 0.142g 0.13g Wakame
Monounsaturated Fat 0.02g 0.058g Wakame
Polyunsaturated fat 0.303g 0.218g Broad beans
Tryptophan 0.048mg 0.035mg Broad beans
Threonine 0.178mg 0.165mg Broad beans
Isoleucine 0.215mg 0.087mg Broad beans
Leucine 0.37mg 0.257mg Broad beans
Lysine 0.313mg 0.112mg Broad beans
Methionine 0.037mg 0.063mg Wakame
Phenylalanine 0.195mg 0.112mg Broad beans
Valine 0.235mg 0.209mg Broad beans
Histidine 0.115mg 0.015mg Broad beans
Omega-3 - EPA 0.186g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad beans Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
16%
Broad beans
28%
Wakame
Minerals Daily Need Coverage Score
21%
Broad beans
65%
Wakame

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.012g)
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 is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Broad beans
Broad beans is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Broad beans
Broad beans contains less Sodium (difference - 831mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.