Wakame vs. Soup beans — In-Depth Nutrition Comparison
Compare
What are the main differences between wakame and soup beans?
- Wakame is richer in manganese, folate, magnesium, copper, vitamin B5, vitamin B2, and calcium, while soup beans are higher in vitamin A and fiber.
- Wakame's daily need coverage for manganese is 48% higher.
- Soup beans have 17 times less vitamin B5 than wakame. Wakame has 0.697mg of vitamin B5, while soup beans have 0.04mg.
- Soup beans are lower in sodium.
We used Seaweed, wakame, raw and Soup, bean with ham, canned, chunky, ready-to-serve types in this comparison.
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.
| Contains more MagnesiumMagnesium | +463.2% |
| Contains more CalciumCalcium | +368.8% |
| Contains more IronIron | +63.9% |
| Contains more CopperCopper | +77.5% |
| Contains more PhosphorusPhosphorus | +35.6% |
| Contains more ManganeseManganese | +382.8% |
| Contains more PotassiumPotassium | +250% |
| Contains more ZincZinc | +15.8% |
| Contains less SodiumSodium | -54.1% |
| Contains more SeleniumSelenium | +885.7% |
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.
| Contains more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +283.3% |
| Contains more Vitamin B3Vitamin B3 | +128.6% |
| Contains more Vitamin B5Vitamin B5 | +1642.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1533.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +350% |
| Contains more Vitamin B6Vitamin B6 | +2400% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.29mg | 48% |
| Folate | 196µg | 12µg | 46% |
| Sodium | 872mg | 400mg | 21% |
| Magnesium | 107mg | 19mg | 21% |
| Fiber | 0.5g | 4.6g | 16% |
| Copper | 0.284mg | 0.16mg | 14% |
| Vitamin B2 | 0.23mg | 0.06mg | 13% |
| Vitamin B5 | 0.697mg | 0.04mg | 13% |
| Calcium | 150mg | 32mg | 12% |
| Selenium | 0.7µg | 6.9µg | 11% |
| Iron | 2.18mg | 1.33mg | 11% |
| Vitamin A | 18µg | 81µg | 7% |
| Vitamin E | 1mg | 7% | |
| Saturated fat | 0.13g | 1.37g | 6% |
| Vitamin B3 | 1.6mg | 0.7mg | 6% |
| Vitamin B6 | 0.002mg | 0.05mg | 4% |
| Protein | 3.03g | 5.19g | 4% |
| Vitamin K | 5.3µg | 4% | |
| Monounsaturated fat | 0.058g | 1.58g | 4% |
| Potassium | 50mg | 175mg | 4% |
| Fats | 0.64g | 3.5g | 4% |
| Phosphorus | 80mg | 59mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Choline | 13.9mg | 3% | |
| Calories | 45kcal | 95kcal | 3% |
| Polyunsaturated fat | 0.218g | 0.39g | 1% |
| Zinc | 0.38mg | 0.44mg | 1% |
| Carbs | 9.14g | 11.16g | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Vitamin C | 3mg | 1.8mg | 1% |
| Net carbs | 8.64g | 6.56g | N/A |
| Sugar | 0.65g | N/A | |
| Vitamin B1 | 0.06mg | 0.06mg | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more OtherOther | +373.7% |
| Contains more ProteinProtein | +71.3% |
| Contains more FatsFats | +446.9% |
| Contains more CarbsCarbs | +22.1% |
~equal in
Water
~78.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -90.5% |
| Contains more Mono. FatMonounsaturated fat | +2624.1% |
| Contains more Poly. FatPolyunsaturated fat | +78.9% |
