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  6. Green beans vs. Seaweed

Green beans vs. Seaweed — In-Depth Nutrition Comparison

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How are green beans and seaweed different?

  • Green beans are richer in vitamin A, while seaweed is higher in folate, iron, magnesium, vitamin K, calcium, vitamin B5, zinc, and copper.
  • Seaweed covers your daily need for folate, 37% more than green beans.
  • Green beans contain 5 times more vitamin A than seaweed. Green beans contain 633IU of vitamin A, while seaweed contains 116IU.
  • Green beans are lower in sodium.

Beans, snap, green, cooked, boiled, drained, without salt and Seaweed, kelp, raw types were used in this article.

Infographic

Green beans vs Seaweed 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +64%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +42.5%
Contains more MagnesiumMagnesium +572.2%
Contains more CalciumCalcium +281.8%
Contains more IronIron +338.5%
Contains more CopperCopper +128.1%
Contains more ZincZinc +392%
Contains more PhosphorusPhosphorus +44.8%
Contains more SeleniumSelenium +250%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +223.3%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more CholineCholine +32%
Contains more Vitamin EVitamin E +89.1%
Contains more Vitamin B2Vitamin B2 +54.6%
Contains more Vitamin B5Vitamin B5 +767.6%
Contains more Vitamin KVitamin K +37.8%
Contains more FolateFolate +445.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Seaweed DV% diff.
Folate 33µg 180µg 37%
Iron 0.65mg 2.85mg 28%
Magnesium 18mg 121mg 25%
Vitamin K 47.9µg 66µg 15%
Calcium 44mg 168mg 12%
Vitamin B5 0.074mg 0.642mg 11%
Sodium 1mg 233mg 10%
Zinc 0.25mg 1.23mg 9%
Copper 0.057mg 0.13mg 8%
Fiber 3.2g 1.3g 8%
Vitamin C 9.7mg 3mg 7%
Vitamin B2 0.097mg 0.15mg 4%
Manganese 0.285mg 0.2mg 4%
Vitamin B6 0.056mg 0.002mg 4%
Vitamin A 32µg 6µg 3%
Vitamin E 0.46mg 0.87mg 3%
Phosphorus 29mg 42mg 2%
Potassium 146mg 89mg 2%
Vitamin B1 0.074mg 0.05mg 2%
Choline 16.9mg 12.8mg 1%
Selenium 0.2µg 0.7µg 1%
Carbs 7.88g 9.57g 1%
Saturated fat 0.064g 0.247g 1%
Vitamin B3 0.614mg 0.47mg 1%
Polyunsaturated fat 0.145g 0.047g 1%
Calories 35kcal 43kcal 0%
Protein 1.89g 1.68g 0%
Fats 0.28g 0.56g 0%
Net carbs 4.68g 8.27g N/A
Sugar 3.63g 0.6g N/A
Monounsaturated fat 0.011g 0.098g 0%
Tryptophan 0.02mg 0.048mg 0%
Threonine 0.082mg 0.055mg 0%
Isoleucine 0.069mg 0.076mg 0%
Leucine 0.116mg 0.083mg 0%
Lysine 0.091mg 0.082mg 0%
Methionine 0.023mg 0.025mg 0%
Phenylalanine 0.069mg 0.043mg 0%
Valine 0.093mg 0.072mg 0%
Histidine 0.035mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +12.5%
Contains more FatsFats +100%
Contains more CarbsCarbs +21.4%
Contains more OtherOther +805.5%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Poly. FatPolyunsaturated fat +208.5%
Contains more Mono. FatMonounsaturated fat +790.9%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.