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  6. Wakame vs. Broad bean raw

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

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Important differences between wakame and broad bean raw

  • Wakame has more manganese, magnesium, folate, calcium, and vitamin B5; however, broad bean raw has more vitamin K, fiber, copper, and potassium.
  • Wakame's daily need coverage for sodium is 37% more.
  • Wakame has 4 times more calcium than broad bean raw. Wakame has 150mg of calcium, while broad bean raw has 37mg.
  • Broad bean raw is lower in sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Beans, fava, in pod, raw.

Infographic

Wakame vs Broad 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
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +224.2%
Contains more CalciumCalcium +305.4%
Contains more IronIron +40.6%
Contains more ManganeseManganese +111.8%
Contains more PotassiumPotassium +564%
Contains more CopperCopper +41.5%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +61.3%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +14.3%

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
3
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B5Vitamin B5 +209.8%
Contains more FolateFolate +32.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +23.3%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B1Vitamin B1 +121.7%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B6Vitamin B6 +5100%
Contains more Vitamin KVitamin K +671.7%
~equal in Vitamin A ~17µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Broad bean raw DV% diff.
Sodium 872mg 25mg 37%
Manganese 1.4mg 0.661mg 32%
Vitamin K 5.3µg 40.9µg 30%
Fiber 0.5g 7.5g 28%
Magnesium 107mg 33mg 18%
Copper 0.284mg 0.402mg 13%
Folate 196µg 148µg 12%
Calcium 150mg 37mg 11%
Protein 3.03g 7.92g 10%
Vitamin B5 0.697mg 0.225mg 9%
Vitamin B6 0.002mg 0.104mg 8%
Potassium 50mg 332mg 8%
Iron 2.18mg 1.55mg 8%
Phosphorus 80mg 129mg 7%
Vitamin B1 0.06mg 0.133mg 6%
Zinc 0.38mg 1mg 6%
Vitamin B2 0.23mg 0.29mg 5%
Vitamin B3 1.6mg 2.249mg 4%
Carbs 9.14g 17.63g 3%
Choline 13.9mg 3%
Calories 45kcal 88kcal 2%
Vitamin E 1mg 1.16mg 1%
Vitamin C 3mg 3.7mg 1%
Polyunsaturated fat 0.218g 0.342g 1%
Fats 0.64g 0.73g 0%
Net carbs 8.64g 10.13g N/A
Sugar 0.65g 9.21g N/A
Vitamin A 18µg 17µg 0%
Selenium 0.7µg 0.8µg 0%
Saturated fat 0.13g 0.118g 0%
Monounsaturated fat 0.058g 0.104g 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 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more OtherOther +542.9%
Contains more ProteinProtein +161.4%
Contains more FatsFats +14.1%
Contains more CarbsCarbs +92.9%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
0
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +79.3%
Contains more Poly. FatPolyunsaturated fat +56.9%
~equal in Saturated fat ~0.118g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.