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  6. Seaweed vs. Winged bean

Seaweed vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between seaweed and winged bean

  • Seaweed is richer in folate, magnesium, calcium, iron, and vitamin B5, yet winged bean is richer in copper, vitamin B1, potassium, and manganese.
  • Daily need coverage for copper for winged bean is 140% higher.
  • Seaweed contains 9 times more folate than winged bean. Seaweed contains 180µg of folate, while winged bean contains 19µg.
  • Winged bean contains less sodium.

Food types used in this article are Seaweed, kelp, raw and Winged bean tuber, raw.

Infographic

Seaweed vs Winged 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +404.2%
Contains more CalciumCalcium +460%
Contains more IronIron +42.5%
Contains more PotassiumPotassium +558.4%
Contains more CopperCopper +966.2%
Contains more ZincZinc +13%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +166%
~equal in Phosphorus ~45mg
~equal in Selenium ~0.7µg

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +453.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +847.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +658%
Contains more Vitamin B3Vitamin B3 +248.9%
Contains more Vitamin B6Vitamin B6 +3650%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Winged bean DV% diff.
Copper 0.13mg 1.386mg 140%
Vitamin K 66µg 55%
Folate 180µg 19µg 40%
Vitamin B1 0.05mg 0.379mg 27%
Magnesium 121mg 24mg 23%
Protein 1.68g 11.6g 20%
Potassium 89mg 586mg 15%
Calcium 168mg 30mg 14%
Manganese 0.2mg 0.532mg 14%
Iron 2.85mg 2mg 11%
Vitamin B5 0.642mg 0.116mg 11%
Sodium 233mg 35mg 9%
Vitamin B3 0.47mg 1.64mg 7%
Vitamin E 0.87mg 6%
Vitamin B6 0.002mg 0.075mg 6%
Carbs 9.57g 28.1g 6%
Calories 43kcal 148kcal 5%
Fiber 1.3g 5%
Vitamin C 3mg 0mg 3%
Choline 12.8mg 2%
Vitamin A 6µg 0µg 1%
Polyunsaturated fat 0.047g 0.174g 1%
Zinc 1.23mg 1.39mg 1%
Fats 0.56g 0.9g 1%
Net carbs 8.27g 28.1g N/A
Sugar 0.6g N/A
Phosphorus 42mg 45mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.15mg 0.149mg 0%
Saturated fat 0.247g 0.222g 0%
Monounsaturated fat 0.098g 0.234g 0%
Tryptophan 0.048mg 0.252mg 0%
Threonine 0.055mg 0.451mg 0%
Isoleucine 0.076mg 0.425mg 0%
Leucine 0.083mg 0.64mg 0%
Lysine 0.082mg 0.592mg 0%
Methionine 0.025mg 0.143mg 0%
Phenylalanine 0.043mg 0.451mg 0%
Valine 0.072mg 0.599mg 0%
Histidine 0.024mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +42.1%
Contains more OtherOther +230.5%
Contains more ProteinProtein +590.5%
Contains more FatsFats +60.7%
Contains more CarbsCarbs +193.6%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -10.1%
Contains more Mono. FatMonounsaturated fat +138.8%
Contains more Poly. FatPolyunsaturated fat +270.2%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.