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  6. Navy bean raw vs. Wakame

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

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A recap on differences between Navy bean raw and Wakame

  • Navy bean raw is higher in Vitamin B1, Vitamin C, Vitamin B6, Copper, and Potassium, yet Wakame is higher in Manganese, Folate, and Calcium.
  • Wakame covers your daily Manganese needs 43% more than Navy bean raw.
  • Navy bean raw contains 96 times more Vitamin B6 than Wakame. While Navy bean raw contains 0.191mg of Vitamin B6, Wakame contains only 0.002mg.
  • The amount of Sodium in Navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Seaweed, wakame, raw.

Infographic

Navy 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.
Navy bean raw
Navy bean raw
5
:
5
Wakame
Wakame
Contains more Phosphorus +25%
Contains more Potassium +514%
Contains less Sodium -98.5%
Contains more Zinc +134.2%
Contains more Copper +25.4%
Contains more Calcium +900%
Contains more Iron +13%
Contains more Manganese +243.1%
Contains more Selenium +16.7%
Equal in Magnesium - 107
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +25%
Contains more Potassium +514%
Contains less Sodium -98.5%
Contains more Zinc +134.2%
Contains more Copper +25.4%
Contains more Calcium +900%
Contains more Iron +13%
Contains more Manganese +243.1%
Contains more Selenium +16.7%
Equal in Magnesium - 107

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.
Navy bean raw
Navy bean raw
4
:
6
Wakame
Wakame
Contains more Vitamin C +526.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +9450%
Contains more Vitamin A +8900%
Contains more Vitamin B3 +31.1%
Contains more Folate +48.5%
Equal in Vitamin B2 - 0.23
Navy 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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 C +526.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +9450%
Contains more Vitamin A +8900%
Contains more Vitamin B3 +31.1%
Contains more Folate +48.5%
Equal in Vitamin B2 - 0.23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
3
:
2
Wakame
Wakame
Contains more Protein +103%
Contains more Carbs +42.8%
Contains more Other +657.9%
Equal in Fats - 0.64
Equal in Water - 79.99
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +103%
Contains more Carbs +42.8%
Contains more Other +657.9%
Equal in Fats - 0.64
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Wakame
Wakame
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +86.7%
Contains more Monounsaturated Fat +11.5%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +86.7%
Contains more Monounsaturated Fat +11.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Wakame Opinion
Net carbs 13.05g 8.64g Navy bean raw
Protein 6.15g 3.03g Navy bean raw
Fats 0.7g 0.64g Navy bean raw
Carbs 13.05g 9.14g Navy bean raw
Calories 67kcal 45kcal Navy bean raw
Sugar 0.65g Navy bean raw
Fiber 0.5g Wakame
Calcium 15mg 150mg Wakame
Iron 1.93mg 2.18mg Wakame
Magnesium 101mg 107mg Wakame
Phosphorus 100mg 80mg Navy bean raw
Potassium 307mg 50mg Navy bean raw
Sodium 13mg 872mg Navy bean raw
Zinc 0.89mg 0.38mg Navy bean raw
Copper 0.356mg 0.284mg Navy bean raw
Manganese 0.408mg 1.4mg Wakame
Selenium 0.6µg 0.7µg Wakame
Vitamin A 4IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 1mg Wakame
Vitamin C 18.8mg 3mg Navy bean raw
Vitamin B1 0.39mg 0.06mg Navy bean raw
Vitamin B2 0.215mg 0.23mg Wakame
Vitamin B3 1.22mg 1.6mg Wakame
Vitamin B5 0.825mg 0.697mg Navy bean raw
Vitamin B6 0.191mg 0.002mg Navy bean raw
Folate 132µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.064mg 0.035mg Navy bean raw
Threonine 0.258mg 0.165mg Navy bean raw
Isoleucine 0.273mg 0.087mg Navy bean raw
Leucine 0.442mg 0.257mg Navy bean raw
Lysine 0.35mg 0.112mg Navy bean raw
Methionine 0.064mg 0.063mg Navy bean raw
Phenylalanine 0.31mg 0.112mg Navy bean raw
Valine 0.316mg 0.209mg Navy bean raw
Histidine 0.172mg 0.015mg Navy bean raw
Saturated Fat 0.085g 0.13g Navy bean raw
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.052g 0.058g Wakame
Polyunsaturated fat 0.407g 0.218g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
35%
Navy bean raw
29%
Wakame
Minerals Daily Need Coverage Score
42%
Navy bean raw
65%
Wakame

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 39)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 859mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.045g)
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.
Which food is richer in vitamins?
?
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.