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  6. Wakame vs. Yardlong bean (Asparagus bean) raw

Wakame vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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How are wakame and yardlong bean (Asparagus bean) raw different?

  • Wakame has more manganese, folate, copper, iron, magnesium, vitamin B5, and calcium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Wakame covers your daily need for manganese, 52% more than yardlong bean (Asparagus bean) raw.
  • Wakame has 218 times more sodium than yardlong bean (Asparagus bean) raw. Wakame has 872mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.

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

Infographic

Wakame vs Yardlong bean (Asparagus bean) raw infographic
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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.
Wakame
Wakame
6
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +143.2%
Contains more CalciumCalcium +200%
Contains more IronIron +363.8%
Contains more CopperCopper +491.7%
Contains more PhosphorusPhosphorus +35.6%
Contains more ManganeseManganese +582.9%
Contains more PotassiumPotassium +380%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +114.3%
~equal in Zinc ~0.37mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +290.2%
Contains more Vitamin B5Vitamin B5 +1167.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +526.7%
Contains more Vitamin AVitamin A +138.9%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B6Vitamin B6 +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 1.4mg 0.205mg 52%
Sodium 872mg 4mg 38%
Folate 196µg 62µg 34%
Copper 0.284mg 0.048mg 26%
Iron 2.18mg 0.47mg 21%
Vitamin C 3mg 18.8mg 18%
Magnesium 107mg 44mg 15%
Vitamin B5 0.697mg 0.055mg 13%
Calcium 150mg 50mg 10%
Vitamin B2 0.23mg 0.11mg 9%
Vitamin B3 1.6mg 0.41mg 7%
Vitamin E 1mg 7%
Potassium 50mg 240mg 6%
Vitamin B1 0.06mg 0.107mg 4%
Vitamin K 5.3µg 4%
Phosphorus 80mg 59mg 3%
Vitamin A 18µg 43µg 3%
Choline 13.9mg 3%
Fiber 0.5g 2%
Vitamin B6 0.002mg 0.024mg 2%
Selenium 0.7µg 1.5µg 1%
Calories 45kcal 47kcal 0%
Protein 3.03g 2.8g 0%
Fats 0.64g 0.4g 0%
Carbs 9.14g 8.35g 0%
Net carbs 8.64g 8.35g N/A
Sugar 0.65g N/A
Zinc 0.38mg 0.37mg 0%
Saturated fat 0.13g 0.105g 0%
Monounsaturated fat 0.058g 0.036g 0%
Polyunsaturated fat 0.218g 0.169g 0%
Tryptophan 0.035mg 0.032mg 0%
Threonine 0.165mg 0.104mg 0%
Isoleucine 0.087mg 0.15mg 0%
Leucine 0.257mg 0.2mg 0%
Lysine 0.112mg 0.184mg 0%
Methionine 0.063mg 0.04mg 0%
Phenylalanine 0.112mg 0.154mg 0%
Valine 0.209mg 0.162mg 0%
Histidine 0.015mg 0.09mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more FatsFats +60%
Contains more OtherOther +1100%
~equal in Protein ~2.8g
~equal in Carbs ~8.35g
~equal in Water ~87.85g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +29%
Contains less Sat. FatSaturated fat -19.2%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.