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  6. Wakame vs. Green bean

Wakame vs. Green bean — In-Depth Nutrition Comparison

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Important differences between Wakame and Green bean

  • Wakame has more Manganese, Folate, Copper, Magnesium, Iron, Vitamin B5, and Calcium, however, Green bean has more Vitamin K, and Fiber.
  • Wakame's daily need coverage for Manganese is 48% more.
  • Wakame has 872 times more Sodium than Green bean. Wakame has 872mg of Sodium, while Green bean has 1mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Wakame vs Green 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
8
:
2
Green bean
Green bean
Contains more Calcium +240.9%
Contains more Iron +235.4%
Contains more Magnesium +494.4%
Contains more Phosphorus +175.9%
Contains more Zinc +52%
Contains more Copper +398.2%
Contains more Manganese +391.2%
Contains more Selenium +250%
Contains more Potassium +192%
Contains less Sodium -99.9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +240.9%
Contains more Iron +235.4%
Contains more Magnesium +494.4%
Contains more Phosphorus +175.9%
Contains more Zinc +52%
Contains more Copper +398.2%
Contains more Manganese +391.2%
Contains more Selenium +250%
Contains more Potassium +192%
Contains less Sodium -99.9%

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
5
:
5
Green bean
Green bean
Contains more Vitamin E +117.4%
Contains more Vitamin B2 +137.1%
Contains more Vitamin B3 +160.6%
Contains more Vitamin B5 +841.9%
Contains more Folate +493.9%
Contains more Vitamin A +75.8%
Contains more Vitamin C +223.3%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B6 +2700%
Contains more Vitamin K +803.8%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin E +117.4%
Contains more Vitamin B2 +137.1%
Contains more Vitamin B3 +160.6%
Contains more Vitamin B5 +841.9%
Contains more Folate +493.9%
Contains more Vitamin A +75.8%
Contains more Vitamin C +223.3%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B6 +2700%
Contains more Vitamin K +803.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Green bean
Green bean
Contains more Protein +60.3%
Contains more Fats +128.6%
Contains more Carbs +16%
Contains more Other +886.3%
Contains more Water +11.5%
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +60.3%
Contains more Fats +128.6%
Contains more Carbs +16%
Contains more Other +886.3%
Contains more Water +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +427.3%
Contains more Polyunsaturated fat +50.3%
Contains less Saturated Fat -50.8%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +427.3%
Contains more Polyunsaturated fat +50.3%
Contains less Saturated Fat -50.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Green bean Opinion
Net carbs 8.64g 4.68g Wakame
Protein 3.03g 1.89g Wakame
Fats 0.64g 0.28g Wakame
Carbs 9.14g 7.88g Wakame
Calories 45kcal 35kcal Wakame
Sugar 0.65g 3.63g Wakame
Fiber 0.5g 3.2g Green bean
Calcium 150mg 44mg Wakame
Iron 2.18mg 0.65mg Wakame
Magnesium 107mg 18mg Wakame
Phosphorus 80mg 29mg Wakame
Potassium 50mg 146mg Green bean
Sodium 872mg 1mg Green bean
Zinc 0.38mg 0.25mg Wakame
Copper 0.284mg 0.057mg Wakame
Manganese 1.4mg 0.285mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 633IU Green bean
Vitamin A RAE 18µg 32µg Green bean
Vitamin E 1mg 0.46mg Wakame
Vitamin C 3mg 9.7mg Green bean
Vitamin B1 0.06mg 0.074mg Green bean
Vitamin B2 0.23mg 0.097mg Wakame
Vitamin B3 1.6mg 0.614mg Wakame
Vitamin B5 0.697mg 0.074mg Wakame
Vitamin B6 0.002mg 0.056mg Green bean
Folate 196µg 33µg Wakame
Vitamin K 5.3µg 47.9µg Green bean
Tryptophan 0.035mg 0.02mg Wakame
Threonine 0.165mg 0.082mg Wakame
Isoleucine 0.087mg 0.069mg Wakame
Leucine 0.257mg 0.116mg Wakame
Lysine 0.112mg 0.091mg Wakame
Methionine 0.063mg 0.023mg Wakame
Phenylalanine 0.112mg 0.069mg Wakame
Valine 0.209mg 0.093mg Wakame
Histidine 0.015mg 0.035mg Green bean
Saturated Fat 0.13g 0.064g Green bean
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.011g Wakame
Polyunsaturated fat 0.218g 0.145g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Green 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
24%
Green bean
Minerals Daily Need Coverage Score
65%
Wakame
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.98g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 20)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.8)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 871mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.066g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.