Wakame vs. Yardlong beans — In-Depth Nutrition Comparison
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How are Wakame and Yardlong beans different?
- Wakame is higher in Manganese, Folate, Copper, Magnesium, Iron, Vitamin B5, Calcium, and Vitamin B2, however, Yardlong beans is richer in Vitamin C.
- Daily need coverage for Manganese from Wakame is 52% higher.
- Wakame contains 218 times more Sodium than Yardlong beans. While Wakame contains 872mg of Sodium, Yardlong beans contains only 4mg.
Seaweed, wakame, raw and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.
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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 | +154.8% |
| Contains more CalciumCalcium | +240.9% |
| Contains more IronIron | +122.4% |
| Contains more CopperCopper | +504.3% |
| Contains more PhosphorusPhosphorus | +40.4% |
| Contains more ManganeseManganese | +596.5% |
| Contains more PotassiumPotassium | +480% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +114.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +132.3% |
| Contains more Vitamin B3Vitamin B3 | +154% |
| Contains more Vitamin B5Vitamin B5 | +1266.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +335.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +440% |
| Contains more Vitamin AVitamin A | +25% |
| Contains more Vitamin B1Vitamin B1 | +41.7% |
| Contains more Vitamin B6Vitamin B6 | +1100% |
~equal in
Vitamin D
~0µg
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:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more ProteinProtein | +19.8% |
| Contains more FatsFats | +540% |
| Contains more OtherOther | +900% |
~equal in
Carbs
~9.18g
~equal in
Water
~87.47g
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
0.026 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated Fat | +544.4% |
| Contains more Poly. FatPolyunsaturated fat | +419% |
| Contains less Sat. FatSaturated Fat | -80% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 45kcal | 47kcal |
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| Protein | 3.03g | 2.53g |
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| Fats | 0.64g | 0.1g |
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| Vitamin C | 3mg | 16.2mg |
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| Net carbs | 8.64g | 9.18g |
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| Carbs | 9.14g | 9.18g |
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| Magnesium | 107mg | 42mg |
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| Calcium | 150mg | 44mg |
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| Potassium | 50mg | 290mg |
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| Iron | 2.18mg | 0.98mg |
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| Sugar | 0.65g |
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| Fiber | 0.5g |
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| Copper | 0.284mg | 0.047mg |
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| Zinc | 0.38mg | 0.36mg |
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| Phosphorus | 80mg | 57mg |
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| Sodium | 872mg | 4mg |
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| Vitamin A | 360IU | 450IU |
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| Vitamin A | 18µg | 23µg |
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| Vitamin E | 1mg |
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| Manganese | 1.4mg | 0.201mg |
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| Selenium | 0.7µg | 1.5µg |
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| Vitamin B1 | 0.06mg | 0.085mg |
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| Vitamin B2 | 0.23mg | 0.099mg |
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| Vitamin B3 | 1.6mg | 0.63mg |
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| Vitamin B5 | 0.697mg | 0.051mg |
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| Vitamin B6 | 0.002mg | 0.024mg |
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| Vitamin K | 5.3µg |
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| Folate | 196µg | 45µg |
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| Choline | 13.9mg |
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| Saturated Fat | 0.13g | 0.026g |
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| Monounsaturated Fat | 0.058g | 0.009g |
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| Polyunsaturated fat | 0.218g | 0.042g |
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| Tryptophan | 0.035mg | 0.029mg |
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| Threonine | 0.165mg | 0.094mg |
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| Isoleucine | 0.087mg | 0.135mg |
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| Leucine | 0.257mg | 0.18mg |
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| Lysine | 0.112mg | 0.166mg |
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| Methionine | 0.063mg | 0.036mg |
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| Phenylalanine | 0.112mg | 0.139mg |
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| Valine | 0.209mg | 0.146mg |
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| Histidine | 0.015mg | 0.082mg |
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| Omega-3 - EPA | 0.186g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
14%
Minerals Daily Need Coverage Score
65%
19%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Yardlong beans is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.