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  6. Green bean raw vs. Wakame

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

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Differences between green bean raw and wakame

  • Green bean raw has more vitamin K, vitamin B6, and vitamin C, while wakame has more manganese, folate, copper, magnesium, iron, and calcium.
  • Wakame's daily need coverage for manganese is 51% higher.
  • Wakame contains 71 times less vitamin B6 than green bean raw. Green bean raw contains 0.141mg of vitamin B6, while wakame contains 0.002mg.
  • The amount of sodium in green bean raw is lower.

The food types used in this comparison are Beans, snap, green, raw and Seaweed, wakame, raw.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Wakame
Wakame
8
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 +322%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +328%
Contains more CalciumCalcium +305.4%
Contains more IronIron +111.7%
Contains more CopperCopper +311.6%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +548.1%
Contains more SeleniumSelenium +16.7%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Wakame
Wakame
5
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 +306.7%
Contains more Vitamin AVitamin A +94.4%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B6Vitamin B6 +6950%
Contains more Vitamin KVitamin K +711.3%
Contains more Vitamin EVitamin E +143.9%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +118%
Contains more Vitamin B5Vitamin B5 +209.8%
Contains more FolateFolate +493.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Green bean raw Wakame DV% diff.
Manganese 0.216mg 1.4mg 51%
Folate 33µg 196µg 41%
Sodium 6mg 872mg 38%
Vitamin K 43µg 5.3µg 31%
Copper 0.069mg 0.284mg 24%
Magnesium 25mg 107mg 20%
Iron 1.03mg 2.18mg 14%
Calcium 37mg 150mg 11%
Vitamin B6 0.141mg 0.002mg 11%
Vitamin C 12.2mg 3mg 10%
Vitamin B2 0.104mg 0.23mg 10%
Vitamin B5 0.225mg 0.697mg 9%
Fiber 2.7g 0.5g 9%
Phosphorus 38mg 80mg 6%
Vitamin B3 0.734mg 1.6mg 5%
Potassium 211mg 50mg 5%
Vitamin E 0.41mg 1mg 4%
Vitamin B1 0.082mg 0.06mg 2%
Vitamin A 35µg 18µg 2%
Fructose 1.39g 2%
Protein 1.83g 3.03g 2%
Polyunsaturated fat 0.113g 0.218g 1%
Calories 31kcal 45kcal 1%
Fats 0.22g 0.64g 1%
Zinc 0.24mg 0.38mg 1%
Carbs 6.97g 9.14g 1%
Net carbs 4.27g 8.64g N/A
Sugar 3.26g 0.65g N/A
Starch 0.88g 0%
Selenium 0.6µg 0.7µg 0%
Choline 15.3mg 13.9mg 0%
Saturated fat 0.05g 0.13g 0%
Monounsaturated fat 0.01g 0.058g 0%
Tryptophan 0.019mg 0.035mg 0%
Threonine 0.079mg 0.165mg 0%
Isoleucine 0.066mg 0.087mg 0%
Leucine 0.112mg 0.257mg 0%
Lysine 0.088mg 0.112mg 0%
Methionine 0.022mg 0.063mg 0%
Phenylalanine 0.067mg 0.112mg 0%
Valine 0.09mg 0.209mg 0%
Histidine 0.034mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Wakame
Wakame
4
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 WaterWater +12.9%
Contains more ProteinProtein +65.6%
Contains more FatsFats +190.9%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +990.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +92.9%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.