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  6. Wakame vs. Navy bean raw

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, and Calcium, 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 67 times more Sodium than Navy bean raw. While Wakame contains 872mg of Sodium, Navy bean raw contains only 13mg.

Food varieties used in this article are Seaweed, wakame, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Wakame vs Navy 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
5
:
5
Navy bean raw
Navy bean raw
Contains more Calcium +900%
Contains more Iron +13%
Contains more Manganese +243.1%
Contains more Selenium +16.7%
Contains more Phosphorus +25%
Contains more Potassium +514%
Contains less Sodium -98.5%
Contains more Zinc +134.2%
Contains more Copper +25.4%
Equal in Magnesium - 101
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +900%
Contains more Iron +13%
Contains more Manganese +243.1%
Contains more Selenium +16.7%
Contains more Phosphorus +25%
Contains more Potassium +514%
Contains less Sodium -98.5%
Contains more Zinc +134.2%
Contains more Copper +25.4%
Equal in Magnesium - 101

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
6
:
4
Navy bean raw
Navy bean raw
Contains more Vitamin A +8900%
Contains more Vitamin B3 +31.1%
Contains more Folate +48.5%
Contains more Vitamin C +526.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +9450%
Equal in Vitamin B2 - 0.215
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%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +8900%
Contains more Vitamin B3 +31.1%
Contains more Folate +48.5%
Contains more Vitamin C +526.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +9450%
Equal in Vitamin B2 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Navy bean raw
Navy bean raw
Contains more Other +657.9%
Contains more Protein +103%
Contains more Carbs +42.8%
Equal in Fats - 0.7
Equal in Water - 79.15
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
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Other +657.9%
Contains more Protein +103%
Contains more Carbs +42.8%
Equal in Fats - 0.7
Equal in Water - 79.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +11.5%
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +86.7%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +11.5%
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated 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.
Wakame Navy bean raw
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Navy bean raw Opinion
Net carbs 8.64g 13.05g Navy bean raw
Protein 3.03g 6.15g Navy bean raw
Fats 0.64g 0.7g Navy bean raw
Carbs 9.14g 13.05g Navy bean raw
Calories 45kcal 67kcal Navy bean raw
Sugar 0.65g Navy bean raw
Fiber 0.5g Wakame
Calcium 150mg 15mg Wakame
Iron 2.18mg 1.93mg Wakame
Magnesium 107mg 101mg Wakame
Phosphorus 80mg 100mg Navy bean raw
Potassium 50mg 307mg Navy bean raw
Sodium 872mg 13mg Navy bean raw
Zinc 0.38mg 0.89mg Navy bean raw
Copper 0.284mg 0.356mg Navy bean raw
Manganese 1.4mg 0.408mg Wakame
Selenium 0.7µg 0.6µg Wakame
Vitamin A 360IU 4IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 18.8mg Navy bean raw
Vitamin B1 0.06mg 0.39mg Navy bean raw
Vitamin B2 0.23mg 0.215mg Wakame
Vitamin B3 1.6mg 1.22mg Wakame
Vitamin B5 0.697mg 0.825mg Navy bean raw
Vitamin B6 0.002mg 0.191mg Navy bean raw
Folate 196µg 132µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg 0.064mg Navy bean raw
Threonine 0.165mg 0.258mg Navy bean raw
Isoleucine 0.087mg 0.273mg Navy bean raw
Leucine 0.257mg 0.442mg Navy bean raw
Lysine 0.112mg 0.35mg Navy bean raw
Methionine 0.063mg 0.064mg Navy bean raw
Phenylalanine 0.112mg 0.31mg Navy bean raw
Valine 0.209mg 0.316mg Navy bean raw
Histidine 0.015mg 0.172mg Navy bean raw
Saturated Fat 0.13g 0.085g Navy bean raw
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.052g Wakame
Polyunsaturated fat 0.218g 0.407g Navy bean raw

Which food is preferable for your diet?

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

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
35%
Navy bean raw
Minerals Daily Need Coverage Score
65%
Wakame
42%
Navy bean raw

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 39)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 859mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.045g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.