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  6. Wakame vs. Baked beans

Wakame vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between wakame and baked beans

  • Wakame is richer in manganese, folate, magnesium, vitamin B2, copper, and vitamin B5, yet baked beans are richer in fiber and selenium.
  • Daily need coverage for manganese for wakame is 50% higher.
  • Wakame contains 5 times more vitamin B2 than baked beans. Wakame contains 0.23mg of vitamin B2, while baked beans contain 0.049mg.
  • Baked beans contain less sodium.

Food types used in this article are Seaweed, wakame, raw and Beans, baked, home prepared.

Infographic

Wakame vs Baked beans 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.
Wakame
Wakame
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +148.8%
Contains more CalciumCalcium +145.9%
Contains more CopperCopper +78.6%
Contains more ManganeseManganese +449%
Contains more PotassiumPotassium +616%
Contains more ZincZinc +92.1%
Contains more PhosphorusPhosphorus +36.3%
Contains less SodiumSodium -51.6%
Contains more SeleniumSelenium +714.3%
~equal in Iron ~1.99mg

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.
Wakame
Wakame
9
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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +172.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +369.4%
Contains more Vitamin B3Vitamin B3 +292.2%
Contains more Vitamin B5Vitamin B5 +349.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +308.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B6Vitamin B6 +4400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Baked beans DV% diff.
Manganese 1.4mg 0.255mg 50%
Folate 196µg 48µg 37%
Sodium 872mg 422mg 20%
Fiber 0.5g 5.5g 20%
Magnesium 107mg 43mg 15%
Vitamin B2 0.23mg 0.049mg 14%
Copper 0.284mg 0.159mg 14%
Vitamin B5 0.697mg 0.155mg 11%
Selenium 0.7µg 5.7µg 9%
Calcium 150mg 61mg 9%
Potassium 50mg 358mg 9%
Saturated fat 0.13g 1.948g 8%
Vitamin B3 1.6mg 0.408mg 7%
Vitamin E 1mg 7%
Vitamin B6 0.002mg 0.09mg 7%
Fats 0.64g 5.15g 7%
Calories 45kcal 155kcal 6%
Vitamin B1 0.06mg 0.136mg 6%
Monounsaturated fat 0.058g 2.133g 5%
Protein 3.03g 5.54g 5%
Phosphorus 80mg 109mg 4%
Carbs 9.14g 21.63g 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Zinc 0.38mg 0.73mg 3%
Polyunsaturated fat 0.218g 0.74g 3%
Vitamin C 3mg 1.1mg 2%
Vitamin A 18µg 0µg 2%
Cholesterol 0mg 5mg 2%
Iron 2.18mg 1.99mg 2%
Net carbs 8.64g 16.13g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.067mg 0%
Threonine 0.165mg 0.228mg 0%
Isoleucine 0.087mg 0.242mg 0%
Leucine 0.257mg 0.428mg 0%
Lysine 0.112mg 0.379mg 0%
Methionine 0.063mg 0.086mg 0%
Phenylalanine 0.112mg 0.287mg 0%
Valine 0.209mg 0.282mg 0%
Histidine 0.015mg 0.153mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +22.7%
Contains more OtherOther +186.9%
Contains more ProteinProtein +82.8%
Contains more FatsFats +704.7%
Contains more CarbsCarbs +136.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +3577.6%
Contains more Poly. FatPolyunsaturated fat +239.4%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.