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  6. Seaweed vs. Cranberry bean raw

Seaweed vs. Cranberry bean raw — In-Depth Nutrition Comparison

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The main differences between seaweed and cranberry bean raw

  • Cranberry bean raw is richer than seaweed in folate, fiber, copper, vitamin B1, phosphorus, potassium, manganese, iron, vitamin B6, and zinc.
  • Daily need coverage for folate for cranberry bean raw is 106% higher.

Food types used in this article are Seaweed, kelp, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Seaweed vs Cranberry bean raw 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +32.3%
Contains more MagnesiumMagnesium +28.9%
Contains more PotassiumPotassium +1396.6%
Contains more IronIron +75.4%
Contains more CopperCopper +510.8%
Contains more ZincZinc +195.1%
Contains more PhosphorusPhosphorus +785.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +360%
Contains more SeleniumSelenium +1714.3%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1394%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B3Vitamin B3 +209.6%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +15350%
Contains more FolateFolate +235.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Cranberry bean raw DV% diff.
Folate 180µg 604µg 106%
Fiber 1.3g 24.7g 94%
Copper 0.13mg 0.794mg 74%
Vitamin B1 0.05mg 0.747mg 58%
Vitamin K 66µg 55%
Phosphorus 42mg 372mg 47%
Protein 1.68g 23.03g 43%
Potassium 89mg 1332mg 37%
Manganese 0.2mg 0.92mg 31%
Iron 2.85mg 5mg 27%
Vitamin B6 0.002mg 0.309mg 24%
Selenium 0.7µg 12.7µg 22%
Zinc 1.23mg 3.63mg 22%
Carbs 9.57g 60.05g 17%
Calories 43kcal 335kcal 15%
Sodium 233mg 6mg 10%
Magnesium 121mg 156mg 8%
Vitamin E 0.87mg 6%
Vitamin B3 0.47mg 1.455mg 6%
Vitamin B2 0.15mg 0.213mg 5%
Calcium 168mg 127mg 4%
Polyunsaturated fat 0.047g 0.527g 3%
Vitamin C 3mg 0mg 3%
Vitamin B5 0.642mg 0.748mg 2%
Choline 12.8mg 2%
Fats 0.56g 1.23g 1%
Vitamin A 6µg 0µg 1%
Net carbs 8.27g 35.35g N/A
Sugar 0.6g N/A
Saturated fat 0.247g 0.316g 0%
Monounsaturated fat 0.098g 0.106g 0%
Tryptophan 0.048mg 0.273mg 0%
Threonine 0.055mg 0.969mg 0%
Isoleucine 0.076mg 1.017mg 0%
Leucine 0.083mg 1.838mg 0%
Lysine 0.082mg 1.58mg 0%
Methionine 0.025mg 0.346mg 0%
Phenylalanine 0.043mg 1.245mg 0%
Valine 0.072mg 1.205mg 0%
Histidine 0.024mg 0.641mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +558.4%
Contains more OtherOther +100.3%
Contains more ProteinProtein +1270.8%
Contains more FatsFats +119.6%
Contains more CarbsCarbs +527.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -21.8%
Contains more Poly. FatPolyunsaturated fat +1021.3%
~equal in Monounsaturated fat ~0.106g

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.