Seaweed vs. Beans — In-Depth Nutrition Comparison
Compare
The main differences between seaweed and beans
- Seaweed is richer in vitamin K, folate, iron, magnesium, and calcium, yet beans are richer in fiber, vitamin B6, phosphorus, and copper.
- Daily need coverage for vitamin K for seaweed is 54% higher.
- Seaweed contains 233 times more sodium than beans. Seaweed contains 233mg of sodium, while beans contain 1mg.
Food types used in this article are Seaweed, kelp, raw and Beans, baked, canned, no salt added.
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.
| Contains more MagnesiumMagnesium | +278.1% |
| Contains more CalciumCalcium | +236% |
| Contains more IronIron | +882.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +232.6% |
| Contains more CopperCopper | +58.5% |
| Contains more ZincZinc | +13.8% |
| Contains more PhosphorusPhosphorus | +147.6% |
| Contains less SodiumSodium | -99.6% |
| Contains more SeleniumSelenium | +542.9% |
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.
| Contains more Vitamin AVitamin A | +20% |
| Contains more Vitamin EVitamin E | +480% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +8150% |
| Contains more FolateFolate | +650% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B6Vitamin B6 | +6400% |
| Contains more CholineCholine | +140.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 0.8µg | 54% |
| Folate | 180µg | 24µg | 39% |
| Iron | 2.85mg | 0.29mg | 32% |
| Magnesium | 121mg | 32mg | 21% |
| Fiber | 1.3g | 5.5g | 17% |
| Vitamin B5 | 0.642mg | 13% | |
| Calcium | 168mg | 50mg | 12% |
| Vitamin B6 | 0.002mg | 0.13mg | 10% |
| Sodium | 233mg | 1mg | 10% |
| Manganese | 0.2mg | 9% | |
| Phosphorus | 42mg | 104mg | 9% |
| Vitamin B1 | 0.05mg | 0.15mg | 8% |
| Copper | 0.13mg | 0.206mg | 8% |
| Vitamin B2 | 0.15mg | 0.06mg | 7% |
| Selenium | 0.7µg | 4.5µg | 7% |
| Protein | 1.68g | 4.8g | 6% |
| Potassium | 89mg | 296mg | 6% |
| Vitamin E | 0.87mg | 0.15mg | 5% |
| Carbs | 9.57g | 20.49g | 4% |
| Choline | 12.8mg | 30.8mg | 3% |
| Calories | 43kcal | 105kcal | 3% |
| Zinc | 1.23mg | 1.4mg | 2% |
| Saturated fat | 0.247g | 0.103g | 1% |
| Polyunsaturated fat | 0.047g | 0.172g | 1% |
| Fats | 0.56g | 0.4g | 0% |
| Vitamin C | 3mg | 3.1mg | 0% |
| Net carbs | 8.27g | 14.99g | N/A |
| Sugar | 0.6g | 7.78g | N/A |
| Vitamin A | 6µg | 5µg | 0% |
| Vitamin B3 | 0.47mg | 0.43mg | 0% |
| Monounsaturated fat | 0.098g | 0.035g | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.055mg | 0% | |
| Isoleucine | 0.076mg | 0% | |
| Leucine | 0.083mg | 0% | |
| Lysine | 0.082mg | 0% | |
| Methionine | 0.025mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.072mg | 0% | |
| Histidine | 0.024mg | 0% | |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +40% |
| Contains more WaterWater | +12.4% |
| Contains more OtherOther | +286.5% |
| Contains more ProteinProtein | +185.7% |
| Contains more CarbsCarbs | +114.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +180% |
| Contains less Sat. FatSaturated fat | -58.3% |
| Contains more Poly. FatPolyunsaturated fat | +266% |
