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  6. Wakame vs. Black turtle bean

Wakame vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between wakame and black turtle bean

  • Wakame is higher in manganese, yet black turtle bean is higher in iron, copper, vitamin B1, folate, fiber, phosphorus, potassium, and vitamin B6.
  • Black turtle bean covers your daily iron needs 82% more than wakame.
  • Wakame contains 97 times more sodium than black turtle bean. While wakame contains 872mg of sodium, black turtle bean contains only 9mg.

Food varieties used in this article are Seaweed, wakame, raw and Beans, black turtle, mature seeds, raw.

Infographic

Wakame vs Black turtle 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.
Wakame
Wakame
1
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ManganeseManganese +40%
Contains more MagnesiumMagnesium +49.5%
Contains more PotassiumPotassium +2900%
Contains more IronIron +299.1%
Contains more CopperCopper +252.1%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +357.1%
~equal in Calcium ~160mg

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
5
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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.2%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B5Vitamin B5 +29%
Contains more Vitamin B6Vitamin B6 +14200%
Contains more FolateFolate +126.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.6µg

All nutrients comparison - raw data values

Nutrient Wakame Black turtle bean DV% diff.
Iron 2.18mg 8.7mg 82%
Copper 0.284mg 1mg 80%
Vitamin B1 0.06mg 0.9mg 70%
Folate 196µg 444µg 62%
Fiber 0.5g 15.5g 60%
Phosphorus 80mg 440mg 51%
Potassium 50mg 1500mg 43%
Sodium 872mg 9mg 38%
Protein 3.03g 21.25g 36%
Vitamin B6 0.002mg 0.286mg 22%
Carbs 9.14g 63.25g 18%
Zinc 0.38mg 2.2mg 17%
Manganese 1.4mg 1mg 17%
Calories 45kcal 339kcal 15%
Magnesium 107mg 160mg 13%
Vitamin E 1mg 0.21mg 5%
Selenium 0.7µg 3.2µg 5%
Vitamin B5 0.697mg 0.899mg 4%
Choline 13.9mg 3%
Vitamin B2 0.23mg 0.193mg 3%
Vitamin C 3mg 0mg 3%
Vitamin A 18µg 0µg 2%
Vitamin B3 1.6mg 1.955mg 2%
Calcium 150mg 160mg 1%
Polyunsaturated fat 0.218g 0.387g 1%
Fats 0.64g 0.9g 0%
Net carbs 8.64g 47.75g N/A
Sugar 0.65g 2.12g N/A
Vitamin K 5.3µg 5.6µg 0%
Saturated fat 0.13g 0.232g 0%
Monounsaturated fat 0.058g 0.078g 0%
Tryptophan 0.035mg 0.252mg 0%
Threonine 0.165mg 0.894mg 0%
Isoleucine 0.087mg 0.938mg 0%
Leucine 0.257mg 1.697mg 0%
Lysine 0.112mg 1.459mg 0%
Methionine 0.063mg 0.32mg 0%
Phenylalanine 0.112mg 1.149mg 0%
Valine 0.209mg 1.112mg 0%
Histidine 0.015mg 0.592mg 0%
Omega-3 - EPA 0.186g 0g 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +627.2%
Contains more OtherOther +100%
Contains more ProteinProtein +601.3%
Contains more FatsFats +40.6%
Contains more CarbsCarbs +592%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -44%
Contains more Mono. FatMonounsaturated fat +34.5%
Contains more Poly. FatPolyunsaturated fat +77.5%

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.