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  6. Kidney beans raw vs. Wakame

Kidney beans raw vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and wakame?

  • Kidney beans raw has more fiber, iron, copper, folate, phosphorus, potassium, vitamin B1, vitamin B6, and zinc than wakame.
  • Kidney beans raw's daily need coverage for fiber is 98% higher.
  • Wakame has 199 times less vitamin B6 than kidney beans raw. Kidney beans raw has 0.397mg of vitamin B6, while wakame has 0.002mg.
  • Kidney beans raw is lower in sodium.

We used Beans, kidney, all types, mature seeds, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Wakame
Wakame
1
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 +30.8%
Contains more PotassiumPotassium +2712%
Contains more IronIron +276.1%
Contains more CopperCopper +237.3%
Contains more ZincZinc +634.2%
Contains more PhosphorusPhosphorus +408.8%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +357.1%
Contains more ManganeseManganese +37.1%
~equal in Calcium ~150mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +50%
Contains more Vitamin B1Vitamin B1 +781.7%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +19750%
Contains more Vitamin KVitamin K +258.5%
Contains more FolateFolate +101%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Wakame DV% diff.
Fiber 24.9g 0.5g 98%
Iron 8.2mg 2.18mg 75%
Copper 0.958mg 0.284mg 75%
Folate 394µg 196µg 50%
Phosphorus 407mg 80mg 47%
Protein 23.58g 3.03g 41%
Potassium 1406mg 50mg 40%
Vitamin B1 0.529mg 0.06mg 39%
Sodium 24mg 872mg 37%
Vitamin B6 0.397mg 0.002mg 30%
Zinc 2.79mg 0.38mg 22%
Carbs 60.01g 9.14g 17%
Manganese 1.021mg 1.4mg 16%
Calories 333kcal 45kcal 14%
Vitamin K 19µg 5.3µg 11%
Magnesium 140mg 107mg 8%
Vitamin E 0.22mg 1mg 5%
Selenium 3.2µg 0.7µg 5%
Choline 13.9mg 3%
Vitamin B3 2.06mg 1.6mg 3%
Polyunsaturated fat 0.457g 0.218g 2%
Vitamin A 0µg 18µg 2%
Vitamin B5 0.78mg 0.697mg 2%
Vitamin C 4.5mg 3mg 2%
Vitamin B2 0.219mg 0.23mg 1%
Calcium 143mg 150mg 1%
Fats 0.83g 0.64g 0%
Net carbs 35.11g 8.64g N/A
Sugar 2.23g 0.65g N/A
Saturated fat 0.12g 0.13g 0%
Monounsaturated fat 0.064g 0.058g 0%
Tryptophan 0.279mg 0.035mg 0%
Threonine 0.992mg 0.165mg 0%
Isoleucine 1.041mg 0.087mg 0%
Leucine 1.882mg 0.257mg 0%
Lysine 1.618mg 0.112mg 0%
Methionine 0.355mg 0.063mg 0%
Phenylalanine 1.275mg 0.112mg 0%
Valine 1.233mg 0.209mg 0%
Histidine 0.656mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +678.2%
Contains more FatsFats +29.7%
Contains more CarbsCarbs +556.6%
Contains more WaterWater +580.8%
Contains more OtherOther +88%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 more Poly. FatPolyunsaturated fat +109.6%
~equal in Saturated fat ~0.13g
~equal in Monounsaturated fat ~0.058g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.