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  6. Wakame vs. Soybean raw

Wakame vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between wakame and soybean raw?

  • The amount of iron, copper, phosphorus, vitamin B1, potassium, vitamin B2, manganese, folate, magnesium, and zinc in soybean raw is higher than in wakame.
  • Soybean raw's daily need coverage for iron is 169% more.

We used Seaweed, wakame, raw and Soybeans, mature seeds, raw types in this article.

Infographic

Wakame vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +161.7%
Contains more CalciumCalcium +84.7%
Contains more PotassiumPotassium +3494%
Contains more IronIron +620.2%
Contains more CopperCopper +483.8%
Contains more ZincZinc +1186.8%
Contains more PhosphorusPhosphorus +780%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +2442.9%

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
2
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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +1356.7%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +18750%
Contains more Vitamin KVitamin K +786.8%
Contains more FolateFolate +91.3%
Contains more CholineCholine +733.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.623mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Soybean raw DV% diff.
Iron 2.18mg 15.7mg 169%
Copper 0.284mg 1.658mg 153%
Phosphorus 80mg 704mg 89%
Polyunsaturated fat 0.218g 11.255g 74%
Vitamin B1 0.06mg 0.874mg 68%
Protein 3.03g 36.49g 67%
Potassium 50mg 1797mg 51%
Manganese 1.4mg 2.517mg 49%
Vitamin B2 0.23mg 0.87mg 49%
Folate 196µg 375µg 45%
Magnesium 107mg 280mg 41%
Zinc 0.38mg 4.89mg 41%
Sodium 872mg 2mg 38%
Vitamin K 5.3µg 47µg 35%
Fiber 0.5g 9.3g 35%
Selenium 0.7µg 17.8µg 31%
Fats 0.64g 19.94g 30%
Vitamin B6 0.002mg 0.377mg 29%
Calories 45kcal 446kcal 20%
Choline 13.9mg 115.9mg 19%
Calcium 150mg 277mg 13%
Saturated fat 0.13g 2.884g 13%
Monounsaturated fat 0.058g 4.404g 11%
Carbs 9.14g 30.16g 7%
Vitamin C 3mg 6mg 3%
Vitamin A 18µg 1µg 2%
Vitamin B5 0.697mg 0.793mg 2%
Vitamin E 1mg 0.85mg 1%
Net carbs 8.64g 20.86g N/A
Sugar 0.65g 7.33g N/A
Vitamin B3 1.6mg 1.623mg 0%
Tryptophan 0.035mg 0.591mg 0%
Threonine 0.165mg 1.766mg 0%
Isoleucine 0.087mg 1.971mg 0%
Leucine 0.257mg 3.309mg 0%
Lysine 0.112mg 2.706mg 0%
Methionine 0.063mg 0.547mg 0%
Phenylalanine 0.112mg 2.122mg 0%
Valine 0.209mg 2.029mg 0%
Histidine 0.015mg 1.097mg 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% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +836.7%
Contains more OtherOther +47.8%
Contains more ProteinProtein +1104.3%
Contains more FatsFats +3015.6%
Contains more CarbsCarbs +230%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +7493.1%
Contains more Poly. FatPolyunsaturated fat +5062.8%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.