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  6. Wakame vs. Refried beans

Wakame vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between wakame and refried beans

  • Wakame has more manganese, folate, copper, magnesium, calcium, vitamin B2, and vitamin B5; however, refried beans have more fiber and selenium.
  • Wakame's daily need coverage for manganese is 48% more.
  • Wakame has 18 times more folate than refried beans. Wakame has 196µg of folate, while refried beans have 11µg.
  • Refried beans are lower in sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Wakame vs Refried 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
5
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +205.7%
Contains more CalciumCalcium +417.2%
Contains more IronIron +51.4%
Contains more CopperCopper +120.2%
Contains more ManganeseManganese +384.4%
Contains more PotassiumPotassium +538%
Contains more ZincZinc +52.6%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -57.6%
Contains more SeleniumSelenium +728.6%

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
7
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B2Vitamin B2 +191.1%
Contains more Vitamin B3Vitamin B3 +336%
Contains more Vitamin B5Vitamin B5 +268.8%
Contains more Vitamin KVitamin K +152.4%
Contains more FolateFolate +1681.8%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B6Vitamin B6 +5050%
Contains more CholineCholine +52.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Refried beans DV% diff.
Manganese 1.4mg 0.289mg 48%
Folate 196µg 11µg 46%
Histidine 0.015mg 153mg 22%
Sodium 872mg 370mg 22%
Magnesium 107mg 35mg 17%
Copper 0.284mg 0.129mg 17%
Fiber 0.5g 3.7g 13%
Calcium 150mg 29mg 12%
Vitamin B2 0.23mg 0.079mg 12%
Vitamin B5 0.697mg 0.189mg 10%
Selenium 0.7µg 5.8µg 9%
Iron 2.18mg 1.44mg 9%
Vitamin B6 0.002mg 0.103mg 8%
Vitamin B3 1.6mg 0.367mg 8%
Potassium 50mg 319mg 8%
Vitamin E 1mg 0.09mg 6%
Protein 3.03g 4.98g 4%
Starch 7.43g 3%
Vitamin K 5.3µg 2.1µg 3%
Vitamin C 3mg 6mg 3%
Saturated fat 0.13g 0.631g 2%
Polyunsaturated fat 0.218g 0.543g 2%
Calories 45kcal 90kcal 2%
Fats 0.64g 2.01g 2%
Phosphorus 80mg 92mg 2%
Zinc 0.38mg 0.58mg 2%
Vitamin A 18µg 0µg 2%
Vitamin B1 0.06mg 0.076mg 1%
Choline 13.9mg 21.2mg 1%
Carbs 9.14g 13.55g 1%
Monounsaturated fat 0.058g 0.601g 1%
Net carbs 8.64g 9.85g N/A
Sugar 0.65g 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.035mg 0.065mg 0%
Threonine 0.165mg 0.231mg 0%
Isoleucine 0.087mg 0.242mg 0%
Leucine 0.257mg 0.438mg 0%
Lysine 0.112mg 0.377mg 0%
Methionine 0.063mg 0.083mg 0%
Phenylalanine 0.112mg 0.297mg 0%
Valine 0.209mg 0.287mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more OtherOther +321.1%
Contains more ProteinProtein +64.4%
Contains more FatsFats +214.1%
Contains more CarbsCarbs +48.2%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -79.4%
Contains more Mono. FatMonounsaturated fat +936.2%
Contains more Poly. FatPolyunsaturated fat +149.1%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.