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Seaweed vs. Mung bean — In-Depth Nutrition Comparison

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A recap on differences between seaweed and mung beans

  • Seaweed has more vitamin K; however, mung beans are higher in folate, copper, fiber, iron, vitamin B1, phosphorus, manganese, potassium, and vitamin B6.
  • Mung beans cover your daily folate needs 111% more than seaweed.
  • Mung beans contain 7 times less vitamin K than seaweed. Seaweed contains 66µg of vitamin K, while mung beans contain 9µg.

Food varieties used in this article are Seaweed, kelp, raw and Mung beans, mature seeds, raw.

Infographic

Seaweed vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more CalciumCalcium +27.3%
Contains more MagnesiumMagnesium +56.2%
Contains more PotassiumPotassium +1300%
Contains more IronIron +136.5%
Contains more CopperCopper +623.8%
Contains more ZincZinc +117.9%
Contains more PhosphorusPhosphorus +773.8%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +417.5%
Contains more SeleniumSelenium +1071.4%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin KVitamin K +633.3%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B1Vitamin B1 +1142%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B3Vitamin B3 +378.9%
Contains more Vitamin B5Vitamin B5 +197.5%
Contains more Vitamin B6Vitamin B6 +19000%
Contains more FolateFolate +247.2%
Contains more CholineCholine +664.8%
~equal in Vitamin A ~6µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +801.4%
Contains more OtherOther +99.1%
Contains more ProteinProtein +1320.2%
Contains more FatsFats +105.4%
Contains more CarbsCarbs +554.3%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -29%
Contains more Mono. FatMonounsaturated fat +64.3%
Contains more Poly. FatPolyunsaturated fat +717%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Mung bean
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seaweed Mung bean DV% diff.
Folate 180µg 625µg 111%
Copper 0.13mg 0.941mg 90%
Fiber 1.3g 16.3g 60%
Iron 2.85mg 6.74mg 49%
Vitamin B1 0.05mg 0.621mg 48%
Vitamin K 66µg 9µg 48%
Phosphorus 42mg 367mg 46%
Protein 1.68g 23.86g 44%
Manganese 0.2mg 1.035mg 36%
Potassium 89mg 1246mg 34%
Vitamin B6 0.002mg 0.382mg 29%
Vitamin B5 0.642mg 1.91mg 25%
Carbs 9.57g 62.62g 18%
Magnesium 121mg 189mg 16%
Choline 12.8mg 97.9mg 15%
Calories 43kcal 347kcal 15%
Selenium 0.7µg 8.2µg 14%
Zinc 1.23mg 2.68mg 13%
Vitamin B3 0.47mg 2.251mg 11%
Sodium 233mg 15mg 9%
Vitamin B2 0.15mg 0.233mg 6%
Calcium 168mg 132mg 4%
Polyunsaturated fat 0.047g 0.384g 2%
Vitamin C 3mg 4.8mg 2%
Vitamin E 0.87mg 0.51mg 2%
Fats 0.56g 1.15g 1%
Net carbs 8.27g 46.32g N/A
Sugar 0.6g 6.6g N/A
Vitamin A 6µg 6µg 0%
Saturated fat 0.247g 0.348g 0%
Monounsaturated fat 0.098g 0.161g 0%
Tryptophan 0.048mg 0.26mg 0%
Threonine 0.055mg 0.782mg 0%
Isoleucine 0.076mg 1.008mg 0%
Leucine 0.083mg 1.847mg 0%
Lysine 0.082mg 1.664mg 0%
Methionine 0.025mg 0.286mg 0%
Phenylalanine 0.043mg 1.443mg 0%
Valine 0.072mg 1.237mg 0%
Histidine 0.024mg 0.695mg 0%
Omega-3 - EPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Seaweed
79%
Mung bean
Minerals Daily Need Coverage Score
41%
Seaweed
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 6g)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 0.101g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 31)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1.5)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 218mg)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.