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  6. Wakame vs. Green bean raw

Wakame vs. Green bean raw — In-Depth Nutrition Comparison

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Differences between wakame and green bean raw

  • Wakame has more manganese, folate, copper, magnesium, iron, and calcium, while green bean raw has more vitamin K, vitamin B6, and vitamin C.
  • Wakame's daily need coverage for manganese is 51% higher.
  • Green bean raw contains 145 times less sodium than wakame. Wakame contains 872mg of sodium, while green bean raw contains 6mg.

The food types used in this comparison are Seaweed, wakame, raw and Beans, snap, green, raw.

Infographic

Wakame vs Green 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
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +328%
Contains more CalciumCalcium +305.4%
Contains more IronIron +111.7%
Contains more CopperCopper +311.6%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +548.1%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +322%
Contains less SodiumSodium -99.3%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +143.9%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +118%
Contains more Vitamin B5Vitamin B5 +209.8%
Contains more FolateFolate +493.9%
Contains more Vitamin CVitamin C +306.7%
Contains more Vitamin AVitamin A +94.4%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B6Vitamin B6 +6950%
Contains more Vitamin KVitamin K +711.3%
Contains more CholineCholine +10.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Green bean raw DV% diff.
Manganese 1.4mg 0.216mg 51%
Folate 196µg 33µg 41%
Sodium 872mg 6mg 38%
Vitamin K 5.3µg 43µg 31%
Copper 0.284mg 0.069mg 24%
Magnesium 107mg 25mg 20%
Iron 2.18mg 1.03mg 14%
Calcium 150mg 37mg 11%
Vitamin B6 0.002mg 0.141mg 11%
Vitamin C 3mg 12.2mg 10%
Vitamin B2 0.23mg 0.104mg 10%
Vitamin B5 0.697mg 0.225mg 9%
Fiber 0.5g 2.7g 9%
Phosphorus 80mg 38mg 6%
Vitamin B3 1.6mg 0.734mg 5%
Potassium 50mg 211mg 5%
Vitamin E 1mg 0.41mg 4%
Vitamin B1 0.06mg 0.082mg 2%
Vitamin A 18µg 35µg 2%
Fructose 1.39g 2%
Protein 3.03g 1.83g 2%
Polyunsaturated fat 0.218g 0.113g 1%
Calories 45kcal 31kcal 1%
Fats 0.64g 0.22g 1%
Zinc 0.38mg 0.24mg 1%
Carbs 9.14g 6.97g 1%
Net carbs 8.64g 4.27g N/A
Sugar 0.65g 3.26g N/A
Starch 0.88g 0%
Selenium 0.7µg 0.6µg 0%
Choline 13.9mg 15.3mg 0%
Saturated fat 0.13g 0.05g 0%
Monounsaturated fat 0.058g 0.01g 0%
Tryptophan 0.035mg 0.019mg 0%
Threonine 0.165mg 0.079mg 0%
Isoleucine 0.087mg 0.066mg 0%
Leucine 0.257mg 0.112mg 0%
Lysine 0.112mg 0.088mg 0%
Methionine 0.063mg 0.022mg 0%
Phenylalanine 0.112mg 0.067mg 0%
Valine 0.209mg 0.09mg 0%
Histidine 0.015mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +65.6%
Contains more FatsFats +190.9%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +990.9%
Contains more WaterWater +12.9%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +92.9%
Contains less Sat. FatSaturated fat -61.5%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.