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  6. Seaweed vs. Green bean raw

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

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What are the differences between seaweed and green bean raw?

  • Seaweed is higher in folate, magnesium, iron, vitamin K, calcium, and zinc, yet green bean raw is higher in vitamin A, vitamin B6, and vitamin C.
  • Seaweed's daily need coverage for folate is 37% more.
  • Seaweed has 39 times more sodium than green bean raw. While seaweed has 233mg of sodium, green bean raw has only 6mg.

We used Seaweed, kelp, raw and Beans, snap, green, raw types in this article.

Infographic

Seaweed vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +354.1%
Contains more IronIron +176.7%
Contains more CopperCopper +88.4%
Contains more ZincZinc +412.5%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +137.1%
Contains less SodiumSodium -97.4%
~equal in Phosphorus ~38mg
~equal in Manganese ~0.216mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +112.2%
Contains more Vitamin B2Vitamin B2 +44.2%
Contains more Vitamin B5Vitamin B5 +185.3%
Contains more Vitamin KVitamin K +53.5%
Contains more FolateFolate +445.5%
Contains more Vitamin CVitamin C +306.7%
Contains more Vitamin AVitamin A +483.3%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B6Vitamin B6 +6950%
Contains more CholineCholine +19.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Green bean raw DV% diff.
Folate 180µg 33µg 37%
Magnesium 121mg 25mg 23%
Iron 2.85mg 1.03mg 23%
Vitamin K 66µg 43µg 19%
Calcium 168mg 37mg 13%
Vitamin B6 0.002mg 0.141mg 11%
Sodium 233mg 6mg 10%
Vitamin C 3mg 12.2mg 10%
Zinc 1.23mg 0.24mg 9%
Vitamin B5 0.642mg 0.225mg 8%
Copper 0.13mg 0.069mg 7%
Fiber 1.3g 2.7g 6%
Potassium 89mg 211mg 4%
Vitamin B2 0.15mg 0.104mg 4%
Vitamin E 0.87mg 0.41mg 3%
Vitamin A 6µg 35µg 3%
Vitamin B1 0.05mg 0.082mg 3%
Vitamin B3 0.47mg 0.734mg 2%
Fructose 1.39g 2%
Saturated fat 0.247g 0.05g 1%
Calories 43kcal 31kcal 1%
Fats 0.56g 0.22g 1%
Manganese 0.2mg 0.216mg 1%
Phosphorus 42mg 38mg 1%
Carbs 9.57g 6.97g 1%
Protein 1.68g 1.83g 0%
Net carbs 8.27g 4.27g N/A
Sugar 0.6g 3.26g N/A
Starch 0.88g 0%
Selenium 0.7µg 0.6µg 0%
Choline 12.8mg 15.3mg 0%
Monounsaturated fat 0.098g 0.01g 0%
Polyunsaturated fat 0.047g 0.113g 0%
Tryptophan 0.048mg 0.019mg 0%
Threonine 0.055mg 0.079mg 0%
Isoleucine 0.076mg 0.066mg 0%
Leucine 0.083mg 0.112mg 0%
Lysine 0.082mg 0.088mg 0%
Methionine 0.025mg 0.022mg 0%
Phenylalanine 0.043mg 0.067mg 0%
Valine 0.072mg 0.09mg 0%
Histidine 0.024mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more FatsFats +154.5%
Contains more CarbsCarbs +37.3%
Contains more OtherOther +901.5%
Contains more WaterWater +10.7%
~equal in Protein ~1.83g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +880%
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +140.4%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.