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  6. Soybean raw vs. Wakame

Soybean raw vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between soybean raw and wakame?

  • The amount of iron, copper, phosphorus, vitamin B1, potassium, vitamin B2, manganese, folate, magnesium, and zinc in soybean raw is higher than in wakame.
  • Soybean raw's daily need coverage for iron is 169% more.
  • Wakame contains 36 times less potassium than soybean raw. Soybean raw contains 1797mg of potassium, while wakame contains 50mg.

We used Soybeans, mature seeds, raw and Seaweed, wakame, raw types in this article.

Infographic

Soybean raw vs Wakame 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Wakame
Wakame
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more MagnesiumMagnesium +161.7%
Contains more CalciumCalcium +84.7%
Contains more PotassiumPotassium +3494%
Contains more IronIron +620.2%
Contains more CopperCopper +483.8%
Contains more ZincZinc +1186.8%
Contains more PhosphorusPhosphorus +780%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +2442.9%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Wakame
Wakame
2
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% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +1356.7%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +18750%
Contains more Vitamin KVitamin K +786.8%
Contains more FolateFolate +91.3%
Contains more CholineCholine +733.8%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Wakame DV% diff.
Iron 15.7mg 2.18mg 169%
Copper 1.658mg 0.284mg 153%
Phosphorus 704mg 80mg 89%
Polyunsaturated fat 11.255g 0.218g 74%
Vitamin B1 0.874mg 0.06mg 68%
Protein 36.49g 3.03g 67%
Potassium 1797mg 50mg 51%
Manganese 2.517mg 1.4mg 49%
Vitamin B2 0.87mg 0.23mg 49%
Folate 375µg 196µg 45%
Magnesium 280mg 107mg 41%
Zinc 4.89mg 0.38mg 41%
Sodium 2mg 872mg 38%
Vitamin K 47µg 5.3µg 35%
Fiber 9.3g 0.5g 35%
Selenium 17.8µg 0.7µg 31%
Fats 19.94g 0.64g 30%
Vitamin B6 0.377mg 0.002mg 29%
Calories 446kcal 45kcal 20%
Choline 115.9mg 13.9mg 19%
Calcium 277mg 150mg 13%
Saturated fat 2.884g 0.13g 13%
Monounsaturated fat 4.404g 0.058g 11%
Carbs 30.16g 9.14g 7%
Vitamin C 6mg 3mg 3%
Vitamin A 1µg 18µg 2%
Vitamin B5 0.793mg 0.697mg 2%
Vitamin E 0.85mg 1mg 1%
Net carbs 20.86g 8.64g N/A
Sugar 7.33g 0.65g N/A
Vitamin B3 1.623mg 1.6mg 0%
Tryptophan 0.591mg 0.035mg 0%
Threonine 1.766mg 0.165mg 0%
Isoleucine 1.971mg 0.087mg 0%
Leucine 3.309mg 0.257mg 0%
Lysine 2.706mg 0.112mg 0%
Methionine 0.547mg 0.063mg 0%
Phenylalanine 2.122mg 0.112mg 0%
Valine 2.029mg 0.209mg 0%
Histidine 1.097mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +1104.3%
Contains more FatsFats +3015.6%
Contains more CarbsCarbs +230%
Contains more WaterWater +836.7%
Contains more OtherOther +47.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +7493.1%
Contains more Poly. FatPolyunsaturated fat +5062.8%
Contains less Sat. FatSaturated fat -95.5%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.