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Beans vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between beans and nori

  • Beans are higher in fiber, magnesium, selenium, and phosphorus, yet nori is higher in vitamin A, vitamin C, folate, vitamin B2, iron, and vitamin B3.
  • Nori covers your daily vitamin A needs 102% more than beans.
  • Beans contain 18 times more fiber than nori. While beans contain 5.5g of fiber, nori contains only 0.3g.

Food varieties used in this article are Beans, baked, canned, no salt added and Seaweed, laver, raw.

Infographic

Beans 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.
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Nori
5
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 +1500%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +79.3%
Contains less SodiumSodium -97.9%
Contains more SeleniumSelenium +542.9%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +520.7%
Contains more CopperCopper +28.2%

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.
Beans
2
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% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Nori
9
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 +53.1%
Contains more CholineCholine +196.2%
Contains more Vitamin CVitamin C +1158.1%
Contains more Vitamin AVitamin A +5100%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +643.3%
Contains more Vitamin B3Vitamin B3 +241.9%
Contains more Vitamin B6Vitamin B6 +22.3%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +508.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Nori
3
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 FatsFats +42.9%
Contains more CarbsCarbs +301%
Contains more ProteinProtein +21%
Contains more WaterWater +17.1%
Contains more OtherOther +120.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +40%
Contains more Poly. FatPolyunsaturated fat +56.4%
Contains less Sat. FatSaturated fat -40.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beans Nori DV% diff.
Manganese 0.988mg 43%
Vitamin C 3.1mg 39mg 40%
Folate 24µg 146µg 31%
Vitamin B2 0.06mg 0.446mg 30%
Vitamin A 5µg 260µg 28%
Fiber 5.5g 0.3g 21%
Iron 0.29mg 1.8mg 19%
Vitamin B5 0.521mg 10%
Phosphorus 104mg 58mg 7%
Selenium 4.5µg 0.7µg 7%
Vitamin B3 0.43mg 1.47mg 7%
Magnesium 32mg 2mg 7%
Vitamin E 0.15mg 1mg 6%
Copper 0.206mg 0.264mg 6%
Carbs 20.49g 5.11g 5%
Choline 30.8mg 10.4mg 4%
Calories 105kcal 35kcal 4%
Vitamin B1 0.15mg 0.098mg 4%
Zinc 1.4mg 1.05mg 3%
Vitamin K 0.8µg 4µg 3%
Sodium 1mg 48mg 2%
Protein 4.8g 5.81g 2%
Potassium 296mg 356mg 2%
Calcium 50mg 70mg 2%
Vitamin B6 0.13mg 0.159mg 2%
Fats 0.4g 0.28g 0%
Net carbs 14.99g 4.81g N/A
Sugar 7.78g 0.49g N/A
Saturated fat 0.103g 0.061g 0%
Monounsaturated fat 0.035g 0.025g 0%
Polyunsaturated fat 0.172g 0.11g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 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
Beans Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Beans
45%
Nori
Minerals Daily Need Coverage Score
25%
Beans
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 7.29g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.042g)
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 is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 47mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.