Wakame vs. Beans — In-Depth Nutrition Comparison
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How are wakame and beans different?
- Wakame has more folate, iron, magnesium, vitamin B2, calcium, and copper; however, beans are richer in fiber, vitamin B6, and zinc.
- Wakame covers your daily need for folate, 43% more than beans.
- Wakame has 872 times more sodium than beans. Wakame has 872mg of sodium, while beans have 1mg.
Seaweed, wakame, raw and Beans, baked, canned, no salt added types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +234.4% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +651.7% |
| Contains more CopperCopper | +37.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +492% |
| Contains more ZincZinc | +268.4% |
| Contains more PhosphorusPhosphorus | +30% |
| Contains less SodiumSodium | -99.9% |
| Contains more SeleniumSelenium | +542.9% |
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.
| Contains more Vitamin AVitamin A | +260% |
| Contains more Vitamin EVitamin E | +566.7% |
| Contains more Vitamin B2Vitamin B2 | +283.3% |
| Contains more Vitamin B3Vitamin B3 | +272.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +562.5% |
| Contains more FolateFolate | +716.7% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B6Vitamin B6 | +6400% |
| Contains more CholineCholine | +121.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 61% | |
| Folate | 196µg | 24µg | 43% |
| Sodium | 872mg | 1mg | 38% |
| Iron | 2.18mg | 0.29mg | 24% |
| Fiber | 0.5g | 5.5g | 20% |
| Magnesium | 107mg | 32mg | 18% |
| Vitamin B5 | 0.697mg | 14% | |
| Vitamin B2 | 0.23mg | 0.06mg | 13% |
| Vitamin B6 | 0.002mg | 0.13mg | 10% |
| Calcium | 150mg | 50mg | 10% |
| Copper | 0.284mg | 0.206mg | 9% |
| Zinc | 0.38mg | 1.4mg | 9% |
| Vitamin B1 | 0.06mg | 0.15mg | 8% |
| Potassium | 50mg | 296mg | 7% |
| Vitamin B3 | 1.6mg | 0.43mg | 7% |
| Selenium | 0.7µg | 4.5µg | 7% |
| Vitamin E | 1mg | 0.15mg | 6% |
| Carbs | 9.14g | 20.49g | 4% |
| Vitamin K | 5.3µg | 0.8µg | 4% |
| Protein | 3.03g | 4.8g | 4% |
| Choline | 13.9mg | 30.8mg | 3% |
| Calories | 45kcal | 105kcal | 3% |
| Phosphorus | 80mg | 104mg | 3% |
| Vitamin A | 18µg | 5µg | 1% |
| Fats | 0.64g | 0.4g | 0% |
| Vitamin C | 3mg | 3.1mg | 0% |
| Net carbs | 8.64g | 14.99g | N/A |
| Sugar | 0.65g | 7.78g | N/A |
| Saturated fat | 0.13g | 0.103g | 0% |
| Monounsaturated fat | 0.058g | 0.035g | 0% |
| Polyunsaturated fat | 0.218g | 0.172g | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +60% |
| Contains more OtherOther | +321.1% |
| Contains more ProteinProtein | +58.4% |
| Contains more CarbsCarbs | +124.2% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +65.7% |
| Contains more Poly. FatPolyunsaturated fat | +26.7% |
| Contains less Sat. FatSaturated fat | -20.8% |
