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  6. Wakame vs. Broad bean

Wakame vs. Broad bean — In-Depth Nutrition Comparison

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How are Wakame and Broad bean different?

  • Wakame has more Manganese, Folate, Copper, Magnesium, Calcium, Vitamin B5, and Vitamin B2, however, Broad bean is richer in Vitamin C, and Fiber.
  • Wakame covers your daily need of Manganese 50% more than Broad bean.
  • Wakame has 21 times more Sodium than Broad bean. Wakame has 872mg of Sodium, while Broad bean has 41mg.

Seaweed, wakame, raw and Broadbeans, immature seeds, cooked, boiled, drained, without salt types were used in this article.

Infographic

Wakame vs Broad 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
6
:
4
Broad bean
Broad bean
Contains more Calcium +733.3%
Contains more Iron +45.3%
Contains more Magnesium +245.2%
Contains more Copper +373.3%
Contains more Manganese +436.4%
Contains more Potassium +286%
Contains less Sodium -95.3%
Contains more Zinc +23.7%
Contains more Selenium +42.9%
Equal in Phosphorus - 73
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +733.3%
Contains more Iron +45.3%
Contains more Magnesium +245.2%
Contains more Copper +373.3%
Contains more Manganese +436.4%
Contains more Potassium +286%
Contains less Sodium -95.3%
Contains more Zinc +23.7%
Contains more Selenium +42.9%
Equal in Phosphorus - 73

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
7
:
3
Broad bean
Broad bean
Contains more Vitamin A +33.3%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +956.1%
Contains more Folate +237.9%
Contains more Vitamin C +560%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B6 +1350%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin A +33.3%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +956.1%
Contains more Folate +237.9%
Contains more Vitamin C +560%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B6 +1350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Broad bean
Broad bean
Contains more Fats +28%
Contains more Other +700%
Contains more Protein +58.4%
Contains more Carbs +10.5%
Equal in Water - 83.7
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Fats +28%
Contains more Other +700%
Contains more Protein +58.4%
Contains more Carbs +10.5%
Equal in Water - 83.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Broad bean
Broad bean
Contains more Monounsaturated Fat +190%
Contains more Polyunsaturated fat +39%
Equal in Saturated Fat - 0.142
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +190%
Contains more Polyunsaturated fat +39%
Equal in Saturated Fat - 0.142

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Broad bean
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Broad bean Opinion
Net carbs 8.64g 6.5g Wakame
Protein 3.03g 4.8g Broad bean
Fats 0.64g 0.5g Wakame
Carbs 9.14g 10.1g Broad bean
Calories 45kcal 62kcal Broad bean
Sugar 0.65g Broad bean
Fiber 0.5g 3.6g Broad bean
Calcium 150mg 18mg Wakame
Iron 2.18mg 1.5mg Wakame
Magnesium 107mg 31mg Wakame
Phosphorus 80mg 73mg Wakame
Potassium 50mg 193mg Broad bean
Sodium 872mg 41mg Broad bean
Zinc 0.38mg 0.47mg Broad bean
Copper 0.284mg 0.06mg Wakame
Manganese 1.4mg 0.261mg Wakame
Selenium 0.7µg 1µg Broad bean
Vitamin A 360IU 270IU Wakame
Vitamin A RAE 18µg 14µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 19.8mg Broad bean
Vitamin B1 0.06mg 0.128mg Broad bean
Vitamin B2 0.23mg 0.09mg Wakame
Vitamin B3 1.6mg 1.2mg Wakame
Vitamin B5 0.697mg 0.066mg Wakame
Vitamin B6 0.002mg 0.029mg Broad bean
Folate 196µg 58µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg 0.048mg Broad bean
Threonine 0.165mg 0.178mg Broad bean
Isoleucine 0.087mg 0.215mg Broad bean
Leucine 0.257mg 0.37mg Broad bean
Lysine 0.112mg 0.313mg Broad bean
Methionine 0.063mg 0.037mg Wakame
Phenylalanine 0.112mg 0.195mg Broad bean
Valine 0.209mg 0.235mg Broad bean
Histidine 0.015mg 0.115mg Broad bean
Saturated Fat 0.13g 0.142g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.02g Wakame
Polyunsaturated fat 0.218g 0.303g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Wakame
18%
Broad bean
Minerals Daily Need Coverage Score
65%
Wakame
21%
Broad bean

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 79)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Broad bean
Broad bean contains less Sodium (difference - 831mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.