Wakame vs. Navy bean raw — In-Depth Nutrition Comparison
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A recap on differences between wakame and navy bean raw
- Wakame is higher in manganese, folate, calcium, and vitamin A, yet navy bean raw is higher in vitamin B1, vitamin C, vitamin B6, copper, and potassium.
- Wakame covers your daily manganese needs 43% more than navy bean raw.
- Wakame contains 90 times more vitamin A than navy bean raw. While wakame contains 360IU of vitamin A, navy bean raw contains only 4IU.
- The amount of sodium in navy bean raw is lower.
Food varieties used in this article are Seaweed, wakame, raw and Beans, navy, mature seeds, sprouted, raw.
Infographic
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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.
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +13% |
| Contains more ManganeseManganese | +243.1% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more PotassiumPotassium | +514% |
| Contains more CopperCopper | +25.4% |
| Contains more ZincZinc | +134.2% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains less SodiumSodium | -98.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +31.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +48.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +526.7% |
| Contains more Vitamin B1Vitamin B1 | +550% |
| Contains more Vitamin B5Vitamin B5 | +18.4% |
| Contains more Vitamin B6Vitamin B6 | +9450% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more OtherOther | +657.9% |
| Contains more ProteinProtein | +103% |
| Contains more CarbsCarbs | +42.8% |
~equal in
Fats
~0.7g
~equal in
Water
~79.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +11.5% |
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Poly. FatPolyunsaturated fat | +86.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.4mg | 0.408mg | 43% |
| Sodium | 872mg | 13mg | 37% |
| Vitamin B1 | 0.06mg | 0.39mg | 28% |
| Vitamin C | 3mg | 18.8mg | 18% |
| Folate | 196µg | 132µg | 16% |
| Vitamin B6 | 0.002mg | 0.191mg | 15% |
| Calcium | 150mg | 15mg | 14% |
| Potassium | 50mg | 307mg | 8% |
| Copper | 0.284mg | 0.356mg | 8% |
| Vitamin E | 1mg | 7% | |
| Protein | 3.03g | 6.15g | 6% |
| Zinc | 0.38mg | 0.89mg | 5% |
| Vitamin K | 5.3µg | 4% | |
| Iron | 2.18mg | 1.93mg | 3% |
| Phosphorus | 80mg | 100mg | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin B5 | 0.697mg | 0.825mg | 3% |
| Vitamin B3 | 1.6mg | 1.22mg | 2% |
| Fiber | 0.5g | 2% | |
| Vitamin A | 18µg | 0µg | 2% |
| Polyunsaturated fat | 0.218g | 0.407g | 1% |
| Calories | 45kcal | 67kcal | 1% |
| Vitamin B2 | 0.23mg | 0.215mg | 1% |
| Magnesium | 107mg | 101mg | 1% |
| Carbs | 9.14g | 13.05g | 1% |
| Fats | 0.64g | 0.7g | 0% |
| Net carbs | 8.64g | 13.05g | N/A |
| Sugar | 0.65g | N/A | |
| Selenium | 0.7µg | 0.6µg | 0% |
| Saturated fat | 0.13g | 0.085g | 0% |
| Monounsaturated fat | 0.058g | 0.052g | 0% |
| Tryptophan | 0.035mg | 0.064mg | 0% |
| Threonine | 0.165mg | 0.258mg | 0% |
| Isoleucine | 0.087mg | 0.273mg | 0% |
| Leucine | 0.257mg | 0.442mg | 0% |
| Lysine | 0.112mg | 0.35mg | 0% |
| Methionine | 0.063mg | 0.064mg | 0% |
| Phenylalanine | 0.112mg | 0.31mg | 0% |
| Valine | 0.209mg | 0.316mg | 0% |
| Histidine | 0.015mg | 0.172mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
33%
Minerals Daily Need Coverage Score
65%
42%
Comparison summary
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 39)
Which food is cheaper?
Wakame is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 859mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.045g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.