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  6. Wakame vs. Lupin Bean Raw

Wakame vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on differences between wakame and lupin Bean Raw

  • Lupin Bean Raw is higher than wakame in copper, fiber, phosphorus, vitamin B1, manganese, folate, zinc, potassium, and vitamin B6.
  • Lupin Bean Raw covers your daily copper needs 82% more than wakame.
  • Wakame contains 58 times more sodium than lupin Bean Raw. While wakame contains 872mg of sodium, lupin Bean Raw contains only 15mg.

Food varieties used in this article are Seaweed, wakame, raw and Lupins, mature seeds, raw.

Infographic

Wakame vs Lupin 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
0
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +85%
Contains more CalciumCalcium +17.3%
Contains more PotassiumPotassium +1926%
Contains more IronIron +100%
Contains more CopperCopper +259.9%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +70.1%
Contains more SeleniumSelenium +1071.4%

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
4
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B6Vitamin B6 +17750%
Contains more FolateFolate +81.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B5 ~0.75mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Lupin Bean Raw DV% diff.
Copper 0.284mg 1.022mg 82%
Fiber 0.5g 18.9g 74%
Protein 3.03g 36.17g 66%
Phosphorus 80mg 440mg 51%
Vitamin B1 0.06mg 0.64mg 48%
Manganese 1.4mg 2.382mg 43%
Zinc 0.38mg 4.75mg 40%
Folate 196µg 355µg 40%
Sodium 872mg 15mg 37%
Potassium 50mg 1013mg 28%
Vitamin B6 0.002mg 0.357mg 27%
Iron 2.18mg 4.36mg 27%
Magnesium 107mg 198mg 22%
Calories 45kcal 371kcal 16%
Polyunsaturated fat 0.218g 2.439g 15%
Selenium 0.7µg 8.2µg 14%
Fats 0.64g 9.74g 14%
Carbs 9.14g 40.37g 10%
Monounsaturated fat 0.058g 3.94g 10%
Vitamin E 1mg 7%
Saturated fat 0.13g 1.156g 5%
Vitamin B3 1.6mg 2.19mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Calcium 150mg 176mg 3%
Vitamin A 18µg 0µg 2%
Vitamin C 3mg 4.8mg 2%
Vitamin B2 0.23mg 0.22mg 1%
Vitamin B5 0.697mg 0.75mg 1%
Net carbs 8.64g 21.47g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.289mg 0%
Threonine 0.165mg 1.331mg 0%
Isoleucine 0.087mg 1.615mg 0%
Leucine 0.257mg 2.743mg 0%
Lysine 0.112mg 1.933mg 0%
Methionine 0.063mg 0.255mg 0%
Phenylalanine 0.112mg 1.435mg 0%
Valine 0.209mg 1.51mg 0%
Histidine 0.015mg 1.03mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +666.2%
Contains more OtherOther +119.5%
Contains more ProteinProtein +1093.7%
Contains more FatsFats +1421.9%
Contains more CarbsCarbs +341.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +6693.1%
Contains more Poly. FatPolyunsaturated fat +1018.8%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.