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Soup beans vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between soup beans and seaweed

  • Soup beans have more vitamin A, fiber, and selenium; however, seaweed has more folate, magnesium, iron, calcium, vitamin B5, and zinc.
  • Seaweed's daily need coverage for folate is 42% more.
  • Soup beans have 14 times more vitamin A than seaweed. Soup beans have 1626IU of vitamin A, while seaweed has 116IU.
  • Seaweed is lower in sodium.

The food varieties used in the comparison are Soup, bean with ham, canned, chunky, ready-to-serve and Seaweed, kelp, raw.

Infographic

Soup beans vs Seaweed 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more PotassiumPotassium +96.6%
Contains more CopperCopper +23.1%
Contains more PhosphorusPhosphorus +40.5%
Contains more ManganeseManganese +45%
Contains more SeleniumSelenium +885.7%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +425%
Contains more IronIron +114.3%
Contains more ZincZinc +179.5%
Contains less SodiumSodium -41.8%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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%
Contains more Vitamin AVitamin A +1250%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B5Vitamin B5 +1505%
Contains more FolateFolate +1400%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +208.9%
Contains more FatsFats +525%
Contains more CarbsCarbs +16.6%
Contains more OtherOther +334.9%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +1512.2%
Contains more Poly. FatPolyunsaturated fat +729.8%
Contains less Sat. FatSaturated fat -82%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soup beans Seaweed DV% diff.
Vitamin K 66µg 55%
Folate 12µg 180µg 42%
Magnesium 19mg 121mg 24%
Iron 1.33mg 2.85mg 19%
Calcium 32mg 168mg 14%
Fiber 4.6g 1.3g 13%
Vitamin B5 0.04mg 0.642mg 12%
Selenium 6.9µg 0.7µg 11%
Vitamin A 81µg 6µg 8%
Vitamin B2 0.06mg 0.15mg 7%
Sodium 400mg 233mg 7%
Zinc 0.44mg 1.23mg 7%
Protein 5.19g 1.68g 7%
Vitamin E 0.87mg 6%
Saturated fat 1.37g 0.247g 5%
Fats 3.5g 0.56g 5%
Manganese 0.29mg 0.2mg 4%
Monounsaturated fat 1.58g 0.098g 4%
Vitamin B6 0.05mg 0.002mg 4%
Calories 95kcal 43kcal 3%
Potassium 175mg 89mg 3%
Cholesterol 9mg 0mg 3%
Copper 0.16mg 0.13mg 3%
Phosphorus 59mg 42mg 2%
Choline 12.8mg 2%
Polyunsaturated fat 0.39g 0.047g 2%
Vitamin B1 0.06mg 0.05mg 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin B3 0.7mg 0.47mg 1%
Carbs 11.16g 9.57g 1%
Vitamin C 1.8mg 3mg 1%
Net carbs 6.56g 8.27g N/A
Sugar 0.6g N/A
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Soup beans
33%
Seaweed
Minerals Daily Need Coverage Score
31%
Soup beans
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.6g)
Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 167mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 1.123g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 64)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.