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  6. Seaweed vs. Green beans

Seaweed vs. Green beans — In-Depth Nutrition Comparison

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How are seaweed and green beans different?

  • Seaweed is richer in folate, iron, magnesium, vitamin K, calcium, vitamin B5, zinc, and copper, while green beans are higher in vitamin A.
  • Seaweed covers your daily need for folate, 37% more than green beans.
  • Seaweed contains 233 times more sodium than green beans. Seaweed contains 233mg of sodium, while green beans contain 1mg.

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

Infographic

Seaweed vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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%
Contains more PotassiumPotassium +64%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +42.5%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Green beans DV% diff.
Folate 180µg 33µg 37%
Iron 2.85mg 0.65mg 28%
Magnesium 121mg 18mg 25%
Vitamin K 66µg 47.9µg 15%
Calcium 168mg 44mg 12%
Vitamin B5 0.642mg 0.074mg 11%
Sodium 233mg 1mg 10%
Zinc 1.23mg 0.25mg 9%
Copper 0.13mg 0.057mg 8%
Fiber 1.3g 3.2g 8%
Vitamin C 3mg 9.7mg 7%
Vitamin B2 0.15mg 0.097mg 4%
Manganese 0.2mg 0.285mg 4%
Vitamin B6 0.002mg 0.056mg 4%
Vitamin A 6µg 32µg 3%
Vitamin E 0.87mg 0.46mg 3%
Phosphorus 42mg 29mg 2%
Potassium 89mg 146mg 2%
Vitamin B1 0.05mg 0.074mg 2%
Choline 12.8mg 16.9mg 1%
Selenium 0.7µg 0.2µg 1%
Carbs 9.57g 7.88g 1%
Saturated fat 0.247g 0.064g 1%
Vitamin B3 0.47mg 0.614mg 1%
Polyunsaturated fat 0.047g 0.145g 1%
Calories 43kcal 35kcal 0%
Protein 1.68g 1.89g 0%
Fats 0.56g 0.28g 0%
Net carbs 8.27g 4.68g N/A
Sugar 0.6g 3.63g N/A
Monounsaturated fat 0.098g 0.011g 0%
Tryptophan 0.048mg 0.02mg 0%
Threonine 0.055mg 0.082mg 0%
Isoleucine 0.076mg 0.069mg 0%
Leucine 0.083mg 0.116mg 0%
Lysine 0.082mg 0.091mg 0%
Methionine 0.025mg 0.023mg 0%
Phenylalanine 0.043mg 0.069mg 0%
Valine 0.072mg 0.093mg 0%
Histidine 0.024mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more FatsFats +100%
Contains more CarbsCarbs +21.4%
Contains more OtherOther +805.5%
Contains more ProteinProtein +12.5%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +790.9%
Contains less Sat. FatSaturated fat -74.1%
Contains more Poly. FatPolyunsaturated fat +208.5%

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