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  6. Seaweed vs. Kidney beans raw

Seaweed vs. Kidney beans raw — In-Depth Nutrition Comparison

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Important differences between seaweed and kidney beans raw

  • Seaweed has more vitamin K; however, kidney beans raw has more fiber, copper, iron, folate, phosphorus, vitamin B1, potassium, manganese, and vitamin B6.
  • Kidney beans raw's daily need coverage for fiber is 94% more.
  • Seaweed has 3 times more vitamin K than kidney beans raw. Seaweed has 66µg of vitamin K, while kidney beans raw has 19µg.

The food varieties used in the comparison are Seaweed, kelp, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Seaweed vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +17.5%
Contains more MagnesiumMagnesium +15.7%
Contains more PotassiumPotassium +1479.8%
Contains more IronIron +187.7%
Contains more CopperCopper +636.9%
Contains more ZincZinc +126.8%
Contains more PhosphorusPhosphorus +869%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +410.5%
Contains more SeleniumSelenium +357.1%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +295.5%
Contains more Vitamin KVitamin K +247.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +958%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin B3Vitamin B3 +338.3%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +19750%
Contains more FolateFolate +118.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Kidney beans raw DV% diff.
Fiber 1.3g 24.9g 94%
Copper 0.13mg 0.958mg 92%
Iron 2.85mg 8.2mg 67%
Folate 180µg 394µg 54%
Phosphorus 42mg 407mg 52%
Protein 1.68g 23.58g 44%
Vitamin B1 0.05mg 0.529mg 40%
Vitamin K 66µg 19µg 39%
Potassium 89mg 1406mg 39%
Manganese 0.2mg 1.021mg 36%
Vitamin B6 0.002mg 0.397mg 30%
Carbs 9.57g 60.01g 17%
Calories 43kcal 333kcal 15%
Zinc 1.23mg 2.79mg 14%
Vitamin B3 0.47mg 2.06mg 10%
Sodium 233mg 24mg 9%
Selenium 0.7µg 3.2µg 5%
Magnesium 121mg 140mg 5%
Vitamin B2 0.15mg 0.219mg 5%
Vitamin E 0.87mg 0.22mg 4%
Polyunsaturated fat 0.047g 0.457g 3%
Calcium 168mg 143mg 3%
Vitamin B5 0.642mg 0.78mg 3%
Vitamin C 3mg 4.5mg 2%
Choline 12.8mg 2%
Saturated fat 0.247g 0.12g 1%
Vitamin A 6µg 0µg 1%
Fats 0.56g 0.83g 0%
Net carbs 8.27g 35.11g N/A
Sugar 0.6g 2.23g N/A
Monounsaturated fat 0.098g 0.064g 0%
Tryptophan 0.048mg 0.279mg 0%
Threonine 0.055mg 0.992mg 0%
Isoleucine 0.076mg 1.041mg 0%
Leucine 0.083mg 1.882mg 0%
Lysine 0.082mg 1.618mg 0%
Methionine 0.025mg 0.355mg 0%
Phenylalanine 0.043mg 1.275mg 0%
Valine 0.072mg 1.233mg 0%
Histidine 0.024mg 0.656mg 0%
Omega-3 - EPA 0.004g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +594.3%
Contains more OtherOther +72.6%
Contains more ProteinProtein +1303.6%
Contains more FatsFats +48.2%
Contains more CarbsCarbs +527.1%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +53.1%
Contains less Sat. FatSaturated fat -51.4%
Contains more Poly. FatPolyunsaturated fat +872.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.