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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, calcium, and vitamin A.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +514%
Contains more CopperCopper +25.4%
Contains more ZincZinc +134.2%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -98.5%
Contains more CalciumCalcium +900%
Contains more IronIron +13%
Contains more ManganeseManganese +243.1%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~107mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Wakame
Wakame
6
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 +526.7%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B5Vitamin B5 +18.4%
Contains more Vitamin B6Vitamin B6 +9450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more FolateFolate +48.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Wakame DV% diff.
Manganese 0.408mg 1.4mg 43%
Sodium 13mg 872mg 37%
Vitamin B1 0.39mg 0.06mg 28%
Vitamin C 18.8mg 3mg 18%
Folate 132µg 196µg 16%
Vitamin B6 0.191mg 0.002mg 15%
Calcium 15mg 150mg 14%
Potassium 307mg 50mg 8%
Copper 0.356mg 0.284mg 8%
Vitamin E 1mg 7%
Protein 6.15g 3.03g 6%
Zinc 0.89mg 0.38mg 5%
Vitamin K 5.3µg 4%
Iron 1.93mg 2.18mg 3%
Phosphorus 100mg 80mg 3%
Choline 13.9mg 3%
Vitamin B5 0.825mg 0.697mg 3%
Vitamin B3 1.22mg 1.6mg 2%
Fiber 0.5g 2%
Vitamin A 0µg 18µg 2%
Polyunsaturated fat 0.407g 0.218g 1%
Calories 67kcal 45kcal 1%
Vitamin B2 0.215mg 0.23mg 1%
Magnesium 101mg 107mg 1%
Carbs 13.05g 9.14g 1%
Fats 0.7g 0.64g 0%
Net carbs 13.05g 8.64g N/A
Sugar 0.65g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.085g 0.13g 0%
Monounsaturated fat 0.052g 0.058g 0%
Tryptophan 0.064mg 0.035mg 0%
Threonine 0.258mg 0.165mg 0%
Isoleucine 0.273mg 0.087mg 0%
Leucine 0.442mg 0.257mg 0%
Lysine 0.35mg 0.112mg 0%
Methionine 0.064mg 0.063mg 0%
Phenylalanine 0.31mg 0.112mg 0%
Valine 0.316mg 0.209mg 0%
Histidine 0.172mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +103%
Contains more CarbsCarbs +42.8%
Contains more OtherOther +657.9%
~equal in Fats ~0.64g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Wakame
Wakame
1
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 -34.6%
Contains more Poly. FatPolyunsaturated fat +86.7%
Contains more Mono. FatMonounsaturated fat +11.5%

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.