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  6. Winged bean vs. Wakame

Winged bean vs. Wakame — In-Depth Nutrition Comparison

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How are winged bean and wakame different?

  • Winged bean has more copper, vitamin B1, potassium, and zinc; however, wakame is richer in folate, manganese, magnesium, calcium, and vitamin B5.
  • Winged bean covers your daily need for copper, 122% more than wakame.
  • Winged bean has 12 times more potassium than wakame. Winged bean has 586mg of potassium, while wakame has 50mg.
  • Winged bean contains less sodium.

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

Infographic

Winged bean vs Wakame 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.
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%
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%
Contains more PotassiumPotassium +1072%
Contains more CopperCopper +388%
Contains more ZincZinc +265.8%
Contains less SodiumSodium -96%
Contains more MagnesiumMagnesium +345.8%
Contains more CalciumCalcium +400%
Contains more PhosphorusPhosphorus +77.8%
Contains more ManganeseManganese +163.2%
~equal in Iron ~2.18mg
~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.
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%
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%
Contains more Vitamin B1Vitamin B1 +531.7%
Contains more Vitamin B6Vitamin B6 +3650%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B5Vitamin B5 +500.9%
Contains more FolateFolate +931.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Wakame DV% diff.
Copper 1.386mg 0.284mg 122%
Folate 19µg 196µg 44%
Manganese 0.532mg 1.4mg 38%
Sodium 35mg 872mg 36%
Vitamin B1 0.379mg 0.06mg 27%
Magnesium 24mg 107mg 20%
Protein 11.6g 3.03g 17%
Potassium 586mg 50mg 16%
Vitamin B5 0.116mg 0.697mg 12%
Calcium 30mg 150mg 12%
Zinc 1.39mg 0.38mg 9%
Vitamin E 1mg 7%
Vitamin B6 0.075mg 0.002mg 6%
Carbs 28.1g 9.14g 6%
Vitamin B2 0.149mg 0.23mg 6%
Calories 148kcal 45kcal 5%
Phosphorus 45mg 80mg 5%
Vitamin K 5.3µg 4%
Vitamin C 0mg 3mg 3%
Choline 13.9mg 3%
Vitamin A 0µg 18µg 2%
Fiber 0.5g 2%
Iron 2mg 2.18mg 2%
Fats 0.9g 0.64g 0%
Net carbs 28.1g 8.64g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B3 1.64mg 1.6mg 0%
Saturated fat 0.222g 0.13g 0%
Monounsaturated fat 0.234g 0.058g 0%
Polyunsaturated fat 0.174g 0.218g 0%
Tryptophan 0.252mg 0.035mg 0%
Threonine 0.451mg 0.165mg 0%
Isoleucine 0.425mg 0.087mg 0%
Leucine 0.64mg 0.257mg 0%
Lysine 0.592mg 0.112mg 0%
Methionine 0.143mg 0.063mg 0%
Phenylalanine 0.451mg 0.112mg 0%
Valine 0.599mg 0.209mg 0%
Histidine 0.241mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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
Contains more ProteinProtein +282.8%
Contains more FatsFats +40.6%
Contains more CarbsCarbs +207.4%
Contains more WaterWater +39.4%
Contains more OtherOther +260%

Fat Type Comparison

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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.