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  6. Yardlong beans vs. Wakame

Yardlong beans vs. Wakame — In-Depth Nutrition Comparison

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How are yardlong beans and wakame different?

  • Yardlong beans is higher in vitamin C; however, wakame is richer in manganese, folate, copper, magnesium, iron, vitamin B5, calcium, and vitamin B2.
  • Daily need coverage for manganese for wakame is 52% higher.
  • Yardlong beans contains 5 times more vitamin C than wakame. While yardlong beans contains 16.2mg of vitamin C, wakame contains only 3mg.
  • Yardlong beans has less sodium.

Yardlong bean, cooked, boiled, drained, without salt and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Yardlong beans vs Wakame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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%
Contains more PotassiumPotassium +480%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +114.3%
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%
~equal in Zinc ~0.38mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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%
Contains more Vitamin CVitamin C +440%
Contains more Vitamin AVitamin A +27.8%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin B2Vitamin B2 +132.3%
Contains more Vitamin B3Vitamin B3 +154%
Contains more Vitamin B5Vitamin B5 +1266.7%
Contains more FolateFolate +335.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Wakame DV% diff.
Manganese 0.201mg 1.4mg 52%
Sodium 4mg 872mg 38%
Folate 45µg 196µg 38%
Copper 0.047mg 0.284mg 26%
Iron 0.98mg 2.18mg 15%
Vitamin C 16.2mg 3mg 15%
Magnesium 42mg 107mg 15%
Vitamin B5 0.051mg 0.697mg 13%
Calcium 44mg 150mg 11%
Vitamin B2 0.099mg 0.23mg 10%
Potassium 290mg 50mg 7%
Vitamin E 1mg 7%
Vitamin B3 0.63mg 1.6mg 6%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Phosphorus 57mg 80mg 3%
Fiber 0.5g 2%
Vitamin B6 0.024mg 0.002mg 2%
Vitamin B1 0.085mg 0.06mg 2%
Polyunsaturated fat 0.042g 0.218g 1%
Vitamin A 23µg 18µg 1%
Fats 0.1g 0.64g 1%
Selenium 1.5µg 0.7µg 1%
Protein 2.53g 3.03g 1%
Calories 47kcal 45kcal 0%
Carbs 9.18g 9.14g 0%
Net carbs 9.18g 8.64g N/A
Sugar 0.65g N/A
Zinc 0.36mg 0.38mg 0%
Saturated fat 0.026g 0.13g 0%
Monounsaturated fat 0.009g 0.058g 0%
Tryptophan 0.029mg 0.035mg 0%
Threonine 0.094mg 0.165mg 0%
Isoleucine 0.135mg 0.087mg 0%
Leucine 0.18mg 0.257mg 0%
Lysine 0.166mg 0.112mg 0%
Methionine 0.036mg 0.063mg 0%
Phenylalanine 0.139mg 0.112mg 0%
Valine 0.146mg 0.209mg 0%
Histidine 0.082mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Wakame
Wakame
3
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 +19.8%
Contains more FatsFats +540%
Contains more OtherOther +900%
~equal in Carbs ~9.14g
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +544.4%
Contains more Poly. FatPolyunsaturated fat +419%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.