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  6. Wakame vs. Green beans

Wakame vs. Green beans — In-Depth Nutrition Comparison

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Important differences between wakame and green beans

  • Wakame has more manganese, folate, copper, magnesium, iron, vitamin B5, and calcium; however, green beans have more vitamin K and fiber.
  • Wakame's daily need coverage for manganese is 48% more.
  • Wakame has 872 times more sodium than green beans. Wakame has 872mg of sodium, while green beans have 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 beans 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
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +494.4%
Contains more CalciumCalcium +240.9%
Contains more IronIron +235.4%
Contains more CopperCopper +398.2%
Contains more ZincZinc +52%
Contains more PhosphorusPhosphorus +175.9%
Contains more ManganeseManganese +391.2%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +192%
Contains less SodiumSodium -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
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B2Vitamin B2 +137.1%
Contains more Vitamin B3Vitamin B3 +160.6%
Contains more Vitamin B5Vitamin B5 +841.9%
Contains more FolateFolate +493.9%
Contains more Vitamin CVitamin C +223.3%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more Vitamin KVitamin K +803.8%
Contains more CholineCholine +21.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Green beans DV% diff.
Manganese 1.4mg 0.285mg 48%
Folate 196µg 33µg 41%
Sodium 872mg 1mg 38%
Vitamin K 5.3µg 47.9µg 36%
Copper 0.284mg 0.057mg 25%
Magnesium 107mg 18mg 21%
Iron 2.18mg 0.65mg 19%
Vitamin B5 0.697mg 0.074mg 12%
Calcium 150mg 44mg 11%
Fiber 0.5g 3.2g 11%
Vitamin B2 0.23mg 0.097mg 10%
Phosphorus 80mg 29mg 7%
Vitamin C 3mg 9.7mg 7%
Vitamin B3 1.6mg 0.614mg 6%
Vitamin B6 0.002mg 0.056mg 4%
Vitamin E 1mg 0.46mg 4%
Potassium 50mg 146mg 3%
Protein 3.03g 1.89g 2%
Vitamin A 18µg 32µg 2%
Choline 13.9mg 16.9mg 1%
Calories 45kcal 35kcal 1%
Vitamin B1 0.06mg 0.074mg 1%
Selenium 0.7µg 0.2µg 1%
Zinc 0.38mg 0.25mg 1%
Fats 0.64g 0.28g 1%
Carbs 9.14g 7.88g 0%
Net carbs 8.64g 4.68g N/A
Sugar 0.65g 3.63g N/A
Saturated fat 0.13g 0.064g 0%
Monounsaturated fat 0.058g 0.011g 0%
Polyunsaturated fat 0.218g 0.145g 0%
Tryptophan 0.035mg 0.02mg 0%
Threonine 0.165mg 0.082mg 0%
Isoleucine 0.087mg 0.069mg 0%
Leucine 0.257mg 0.116mg 0%
Lysine 0.112mg 0.091mg 0%
Methionine 0.063mg 0.023mg 0%
Phenylalanine 0.112mg 0.069mg 0%
Valine 0.209mg 0.093mg 0%
Histidine 0.015mg 0.035mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
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 ProteinProtein +60.3%
Contains more FatsFats +128.6%
Contains more CarbsCarbs +16%
Contains more OtherOther +886.3%
Contains more WaterWater +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +427.3%
Contains more Poly. FatPolyunsaturated fat +50.3%
Contains less Sat. FatSaturated fat -50.8%

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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 beans - 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.