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  6. Edamame vs. Nori

Edamame vs. Nori — In-Depth Nutrition Comparison

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How are Edamame and Nori different?

  • Edamame is richer in Folate, Fiber, Vitamin K, Phosphorus, Magnesium, Copper, and Vitamin B1, while Nori is higher in Vitamin C, Vitamin A RAE, and Vitamin B2.
  • Edamame covers your daily need of Folate 41% more than Nori.
  • Edamame contains 32 times more Magnesium than Nori. Edamame contains 64mg of Magnesium, while Nori contains 2mg.

Edamame, frozen, prepared and Seaweed, laver, raw types were used in this article.

Infographic

Edamame 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.
Edamame
Edamame
9
:
1
Nori
Nori
Contains more Iron +26.1%
Contains more Magnesium +3100%
Contains more Phosphorus +191.4%
Contains more Potassium +22.5%
Contains less Sodium -87.5%
Contains more Zinc +30.5%
Contains more Copper +30.7%
Contains more Selenium +14.3%
Contains more Calcium +11.1%
Equal in Manganese - 0.988
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Iron +26.1%
Contains more Magnesium +3100%
Contains more Phosphorus +191.4%
Contains more Potassium +22.5%
Contains less Sodium -87.5%
Contains more Zinc +30.5%
Contains more Copper +30.7%
Contains more Selenium +14.3%
Contains more Calcium +11.1%
Equal in Manganese - 0.988

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.
Edamame
Edamame
3
:
7
Nori
Nori
Contains more Vitamin B1 +104.1%
Contains more Folate +113%
Contains more Vitamin K +567.5%
Contains more Vitamin A +1645.6%
Contains more Vitamin E +47.1%
Contains more Vitamin C +539.3%
Contains more Vitamin B2 +187.7%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B5 +31.9%
Contains more Vitamin B6 +59%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin B1 +104.1%
Contains more Folate +113%
Contains more Vitamin K +567.5%
Contains more Vitamin A +1645.6%
Contains more Vitamin E +47.1%
Contains more Vitamin C +539.3%
Contains more Vitamin B2 +187.7%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B5 +31.9%
Contains more Vitamin B6 +59%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Nori
Nori
Contains more Protein +105%
Contains more Fats +1757.1%
Contains more Carbs +74.4%
Contains more Water +16.8%
Contains more Other +211.6%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Nori
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 Protein +105%
Contains more Fats +1757.1%
Contains more Carbs +74.4%
Contains more Water +16.8%
Contains more Other +211.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +5028%
Contains more Polyunsaturated fat +1860%
Contains less Saturated Fat -90.2%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +5028%
Contains more Polyunsaturated fat +1860%
Contains less Saturated Fat -90.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Nori Opinion
Net carbs 3.71g 4.81g Nori
Protein 11.91g 5.81g Edamame
Fats 5.2g 0.28g Edamame
Carbs 8.91g 5.11g Edamame
Calories 121kcal 35kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.49g Nori
Fiber 5.2g 0.3g Edamame
Calcium 63mg 70mg Nori
Iron 2.27mg 1.8mg Edamame
Magnesium 64mg 2mg Edamame
Phosphorus 169mg 58mg Edamame
Potassium 436mg 356mg Edamame
Sodium 6mg 48mg Edamame
Zinc 1.37mg 1.05mg Edamame
Copper 0.345mg 0.264mg Edamame
Manganese 1.024mg 0.988mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 5202IU Nori
Vitamin A RAE 15µg 260µg Nori
Vitamin E 0.68mg 1mg Nori
Vitamin C 6.1mg 39mg Nori
Vitamin B1 0.2mg 0.098mg Edamame
Vitamin B2 0.155mg 0.446mg Nori
Vitamin B3 0.915mg 1.47mg Nori
Vitamin B5 0.395mg 0.521mg Nori
Vitamin B6 0.1mg 0.159mg Nori
Folate 311µg 146µg Edamame
Vitamin K 26.7µg 4µg Edamame
Tryptophan 0.126mg 0.043mg Edamame
Threonine 0.331mg 0.232mg Edamame
Isoleucine 0.3mg 0.259mg Edamame
Leucine 0.745mg 0.501mg Edamame
Lysine 0.745mg 0.222mg Edamame
Methionine 0.141mg 0.145mg Nori
Phenylalanine 0.488mg 0.273mg Edamame
Valine 0.324mg 0.402mg Nori
Histidine 0.267mg 0.14mg Edamame
Trans Fat 0.009g 0g Nori
Saturated Fat 0.62g 0.061g Nori
Omega-3 - EPA 0.003g 0.08g Nori
Monounsaturated Fat 1.282g 0.025g Edamame
Polyunsaturated fat 2.156g 0.11g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
42%
Edamame
67%
Nori
Minerals Daily Need Coverage Score
55%
Edamame
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.69g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.559g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 42mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.