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Bean raw vs. Nori — In-Depth Nutrition Comparison

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How are bean raw and nori different?

  • Bean raw is richer in folate, copper, fiber, vitamin B1, phosphorus, selenium, magnesium, and iron, while nori is higher in vitamin A and vitamin C.
  • Nori covers your daily need for vitamin A, 104% more than bean raw.
  • Bean raw contains 88 times more magnesium than nori. Bean raw contains 176mg of magnesium, while nori contains 2mg.

Beans, pinto, mature seeds, raw and Seaweed, laver, raw types were used in this article.

Infographic

Bean raw vs Nori 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Nori
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +8700%
Contains more CalciumCalcium +61.4%
Contains more PotassiumPotassium +291.3%
Contains more IronIron +181.7%
Contains more CopperCopper +238.3%
Contains more ZincZinc +117.1%
Contains more PhosphorusPhosphorus +608.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +16.2%
Contains more SeleniumSelenium +3885.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Nori
5
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B1Vitamin B1 +627.6%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B6Vitamin B6 +198.1%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +259.6%
Contains more CholineCholine +536.5%
Contains more Vitamin CVitamin C +519%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.2%
Contains more Vitamin B2Vitamin B2 +110.4%
Contains more Vitamin B3Vitamin B3 +25.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +268.7%
Contains more FatsFats +339.3%
Contains more CarbsCarbs +1124.1%
Contains more WaterWater +650.5%
~equal in Other ~3.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +816%
Contains more Poly. FatPolyunsaturated fat +270%
Contains less Sat. FatSaturated fat -74%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Nori
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Nori DV% diff.
Folate 525µg 146µg 95%
Copper 0.893mg 0.264mg 70%
Fiber 15.5g 0.3g 61%
Vitamin B1 0.713mg 0.098mg 51%
Phosphorus 411mg 58mg 50%
Selenium 27.9µg 0.7µg 49%
Magnesium 176mg 2mg 41%
Iron 5.07mg 1.8mg 41%
Vitamin C 6.3mg 39mg 36%
Potassium 1393mg 356mg 31%
Protein 21.42g 5.81g 31%
Vitamin A 0µg 260µg 29%
Vitamin B6 0.474mg 0.159mg 24%
Carbs 62.55g 5.11g 19%
Vitamin B2 0.212mg 0.446mg 18%
Calories 347kcal 35kcal 16%
Starch 34.17g 14%
Zinc 2.28mg 1.05mg 11%
Choline 66.2mg 10.4mg 10%
Manganese 1.148mg 0.988mg 7%
Vitamin E 0.21mg 1mg 5%
Vitamin B5 0.785mg 0.521mg 5%
Calcium 113mg 70mg 4%
Sodium 12mg 48mg 2%
Polyunsaturated fat 0.407g 0.11g 2%
Vitamin B3 1.174mg 1.47mg 2%
Monounsaturated fat 0.229g 0.025g 1%
Saturated fat 0.235g 0.061g 1%
Fats 1.23g 0.28g 1%
Vitamin K 5.6µg 4µg 1%
Net carbs 47.05g 4.81g N/A
Sugar 2.11g 0.49g N/A
Tryptophan 0.237mg 0.043mg 0%
Threonine 0.81mg 0.232mg 0%
Isoleucine 0.871mg 0.259mg 0%
Leucine 1.558mg 0.501mg 0%
Lysine 1.356mg 0.222mg 0%
Methionine 0.259mg 0.145mg 0%
Phenylalanine 1.095mg 0.273mg 0%
Valine 0.998mg 0.402mg 0%
Histidine 0.556mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
45%
Nori
Minerals Daily Need Coverage Score
131%
Bean raw
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.62g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.174g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 33)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 36mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.