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  6. Wakame vs. Cranberry bean raw

Wakame vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are wakame and cranberry bean raw different?

  • Wakame contains less folate, fiber, vitamin B1, copper, phosphorus, potassium, iron, zinc, and vitamin B6 than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 102% more than wakame.
  • Wakame has 145 times more sodium than cranberry bean raw. Wakame has 872mg of sodium, while cranberry bean raw has 6mg.

Seaweed, wakame, raw and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Wakame vs Cranberry bean raw 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
2
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +18.1%
Contains more ManganeseManganese +52.2%
Contains more MagnesiumMagnesium +45.8%
Contains more PotassiumPotassium +2564%
Contains more IronIron +129.4%
Contains more CopperCopper +179.6%
Contains more ZincZinc +855.3%
Contains more PhosphorusPhosphorus +365%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +1714.3%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1145%
Contains more Vitamin B6Vitamin B6 +15350%
Contains more FolateFolate +208.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Cranberry bean raw DV% diff.
Folate 196µg 604µg 102%
Fiber 0.5g 24.7g 97%
Vitamin B1 0.06mg 0.747mg 57%
Copper 0.284mg 0.794mg 57%
Phosphorus 80mg 372mg 42%
Protein 3.03g 23.03g 40%
Potassium 50mg 1332mg 38%
Sodium 872mg 6mg 38%
Iron 2.18mg 5mg 35%
Zinc 0.38mg 3.63mg 30%
Vitamin B6 0.002mg 0.309mg 24%
Selenium 0.7µg 12.7µg 22%
Manganese 1.4mg 0.92mg 21%
Carbs 9.14g 60.05g 17%
Calories 45kcal 335kcal 15%
Magnesium 107mg 156mg 12%
Vitamin E 1mg 7%
Vitamin K 5.3µg 4%
Vitamin C 3mg 0mg 3%
Choline 13.9mg 3%
Polyunsaturated fat 0.218g 0.527g 2%
Calcium 150mg 127mg 2%
Vitamin A 18µg 0µg 2%
Saturated fat 0.13g 0.316g 1%
Vitamin B2 0.23mg 0.213mg 1%
Vitamin B3 1.6mg 1.455mg 1%
Vitamin B5 0.697mg 0.748mg 1%
Fats 0.64g 1.23g 1%
Net carbs 8.64g 35.35g N/A
Sugar 0.65g N/A
Monounsaturated fat 0.058g 0.106g 0%
Tryptophan 0.035mg 0.273mg 0%
Threonine 0.165mg 0.969mg 0%
Isoleucine 0.087mg 1.017mg 0%
Leucine 0.257mg 1.838mg 0%
Lysine 0.112mg 1.58mg 0%
Methionine 0.063mg 0.346mg 0%
Phenylalanine 0.112mg 1.245mg 0%
Valine 0.209mg 1.205mg 0%
Histidine 0.015mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +545.6%
Contains more OtherOther +118.2%
Contains more ProteinProtein +660.1%
Contains more FatsFats +92.2%
Contains more CarbsCarbs +557%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Mono. FatMonounsaturated fat +82.8%
Contains more Poly. FatPolyunsaturated fat +141.7%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.