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  6. Wakame vs. Kidney beans raw

Wakame vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between wakame and kidney beans raw?

  • Kidney beans raw has more fiber, iron, copper, folate, phosphorus, potassium, vitamin B1, vitamin B6, and zinc than wakame.
  • Kidney beans raw's daily need coverage for fiber is 98% higher.
  • Kidney beans raw has 36 times less sodium than wakame. Wakame has 872mg of sodium, while kidney beans raw has 24mg.

We used Seaweed, wakame, raw and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Wakame vs Kidney beans 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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ManganeseManganese +37.1%
Contains more MagnesiumMagnesium +30.8%
Contains more PotassiumPotassium +2712%
Contains more IronIron +276.1%
Contains more CopperCopper +237.3%
Contains more ZincZinc +634.2%
Contains more PhosphorusPhosphorus +408.8%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +357.1%
~equal in Calcium ~143mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +781.7%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +19750%
Contains more Vitamin KVitamin K +258.5%
Contains more FolateFolate +101%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.219mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Kidney beans raw DV% diff.
Fiber 0.5g 24.9g 98%
Iron 2.18mg 8.2mg 75%
Copper 0.284mg 0.958mg 75%
Folate 196µg 394µg 50%
Phosphorus 80mg 407mg 47%
Protein 3.03g 23.58g 41%
Potassium 50mg 1406mg 40%
Vitamin B1 0.06mg 0.529mg 39%
Sodium 872mg 24mg 37%
Vitamin B6 0.002mg 0.397mg 30%
Zinc 0.38mg 2.79mg 22%
Carbs 9.14g 60.01g 17%
Manganese 1.4mg 1.021mg 16%
Calories 45kcal 333kcal 14%
Vitamin K 5.3µg 19µg 11%
Magnesium 107mg 140mg 8%
Vitamin E 1mg 0.22mg 5%
Selenium 0.7µg 3.2µg 5%
Choline 13.9mg 3%
Vitamin B3 1.6mg 2.06mg 3%
Polyunsaturated fat 0.218g 0.457g 2%
Vitamin A 18µg 0µg 2%
Vitamin B5 0.697mg 0.78mg 2%
Vitamin C 3mg 4.5mg 2%
Vitamin B2 0.23mg 0.219mg 1%
Calcium 150mg 143mg 1%
Fats 0.64g 0.83g 0%
Net carbs 8.64g 35.11g N/A
Sugar 0.65g 2.23g N/A
Saturated fat 0.13g 0.12g 0%
Monounsaturated fat 0.058g 0.064g 0%
Tryptophan 0.035mg 0.279mg 0%
Threonine 0.165mg 0.992mg 0%
Isoleucine 0.087mg 1.041mg 0%
Leucine 0.257mg 1.882mg 0%
Lysine 0.112mg 1.618mg 0%
Methionine 0.063mg 0.355mg 0%
Phenylalanine 0.112mg 1.275mg 0%
Valine 0.209mg 1.233mg 0%
Histidine 0.015mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +580.8%
Contains more OtherOther +88%
Contains more ProteinProtein +678.2%
Contains more FatsFats +29.7%
Contains more CarbsCarbs +556.6%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +10.3%
Contains more Poly. FatPolyunsaturated fat +109.6%
~equal in Saturated fat ~0.12g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.