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  6. Wakame vs. Winged bean

Wakame vs. Winged bean — In-Depth Nutrition Comparison

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How are wakame and winged bean different?

  • Wakame has more folate, manganese, magnesium, calcium, and vitamin B5; however, winged bean is richer in copper, vitamin B1, potassium, and zinc.
  • Winged bean covers your daily need for copper, 122% more than wakame.
  • Wakame has 25 times more sodium than winged bean. Wakame has 872mg of sodium, while winged bean has 35mg.

Seaweed, wakame, raw and Winged bean tuber, raw types were used in this article.

Infographic

Wakame vs Winged bean 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
4
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +345.8%
Contains more CalciumCalcium +400%
Contains more PhosphorusPhosphorus +77.8%
Contains more ManganeseManganese +163.2%
Contains more PotassiumPotassium +1072%
Contains more CopperCopper +388%
Contains more ZincZinc +265.8%
Contains less SodiumSodium -96%
~equal in Iron ~2mg
~equal in Selenium ~0.7µg

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
8
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B5Vitamin B5 +500.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +931.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +531.7%
Contains more Vitamin B6Vitamin B6 +3650%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Winged bean DV% diff.
Copper 0.284mg 1.386mg 122%
Folate 196µg 19µg 44%
Manganese 1.4mg 0.532mg 38%
Sodium 872mg 35mg 36%
Vitamin B1 0.06mg 0.379mg 27%
Magnesium 107mg 24mg 20%
Protein 3.03g 11.6g 17%
Potassium 50mg 586mg 16%
Vitamin B5 0.697mg 0.116mg 12%
Calcium 150mg 30mg 12%
Zinc 0.38mg 1.39mg 9%
Vitamin E 1mg 7%
Vitamin B6 0.002mg 0.075mg 6%
Carbs 9.14g 28.1g 6%
Vitamin B2 0.23mg 0.149mg 6%
Calories 45kcal 148kcal 5%
Phosphorus 80mg 45mg 5%
Vitamin K 5.3µg 4%
Vitamin C 3mg 0mg 3%
Choline 13.9mg 3%
Vitamin A 18µg 0µg 2%
Fiber 0.5g 2%
Iron 2.18mg 2mg 2%
Fats 0.64g 0.9g 0%
Net carbs 8.64g 28.1g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B3 1.6mg 1.64mg 0%
Saturated fat 0.13g 0.222g 0%
Monounsaturated fat 0.058g 0.234g 0%
Polyunsaturated fat 0.218g 0.174g 0%
Tryptophan 0.035mg 0.252mg 0%
Threonine 0.165mg 0.451mg 0%
Isoleucine 0.087mg 0.425mg 0%
Leucine 0.257mg 0.64mg 0%
Lysine 0.112mg 0.592mg 0%
Methionine 0.063mg 0.143mg 0%
Phenylalanine 0.112mg 0.451mg 0%
Valine 0.209mg 0.599mg 0%
Histidine 0.015mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +39.4%
Contains more OtherOther +260%
Contains more ProteinProtein +282.8%
Contains more FatsFats +40.6%
Contains more CarbsCarbs +207.4%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Poly. FatPolyunsaturated fat +25.3%
Contains more Mono. FatMonounsaturated fat +303.4%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.