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Mung bean vs. Nori — In-Depth Nutrition Comparison

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What are the main differences between mung beans and nori?

  • Mung beans are richer in folate, copper, fiber, iron, magnesium, phosphorus, vitamin B1, and vitamin B5, yet nori is richer in vitamin A and vitamin C.
  • Mung beans' daily need coverage for folate is 120% higher.
  • Mung beans have 95 times more magnesium than nori. Mung beans have 189mg of magnesium, while nori has 2mg.

We used Mung beans, mature seeds, raw and Seaweed, laver, raw types in this comparison.

Infographic

Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 +9350%
Contains more CalciumCalcium +88.6%
Contains more PotassiumPotassium +250%
Contains more IronIron +274.4%
Contains more CopperCopper +256.4%
Contains more ZincZinc +155.2%
Contains more PhosphorusPhosphorus +532.8%
Contains less SodiumSodium -68.8%
Contains more SeleniumSelenium +1071.4%
~equal in Manganese ~0.988mg

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Nori
4
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 +533.7%
Contains more Vitamin B3Vitamin B3 +53.1%
Contains more Vitamin B5Vitamin B5 +266.6%
Contains more Vitamin B6Vitamin B6 +140.3%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +328.1%
Contains more CholineCholine +841.3%
Contains more Vitamin CVitamin C +712.5%
Contains more Vitamin AVitamin A +4233.3%
Contains more Vitamin EVitamin E +96.1%
Contains more Vitamin B2Vitamin B2 +91.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 +310.7%
Contains more FatsFats +310.7%
Contains more CarbsCarbs +1125.4%
Contains more WaterWater +839.6%
Contains more OtherOther +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 +544%
Contains more Poly. FatPolyunsaturated fat +249.1%
Contains less Sat. FatSaturated fat -82.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean 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 Mung bean Nori DV% diff.
Folate 625µg 146µg 120%
Copper 0.941mg 0.264mg 75%
Fiber 16.3g 0.3g 64%
Iron 6.74mg 1.8mg 62%
Magnesium 189mg 2mg 45%
Vitamin B1 0.621mg 0.098mg 44%
Phosphorus 367mg 58mg 44%
Vitamin C 4.8mg 39mg 38%
Protein 23.86g 5.81g 36%
Vitamin A 6µg 260µg 28%
Vitamin B5 1.91mg 0.521mg 28%
Potassium 1246mg 356mg 26%
Carbs 62.62g 5.11g 19%
Vitamin B6 0.382mg 0.159mg 17%
Choline 97.9mg 10.4mg 16%
Vitamin B2 0.233mg 0.446mg 16%
Calories 347kcal 35kcal 16%
Zinc 2.68mg 1.05mg 15%
Selenium 8.2µg 0.7µg 14%
Calcium 132mg 70mg 6%
Vitamin B3 2.251mg 1.47mg 5%
Vitamin K 9µg 4µg 4%
Vitamin E 0.51mg 1mg 3%
Polyunsaturated fat 0.384g 0.11g 2%
Manganese 1.035mg 0.988mg 2%
Sodium 15mg 48mg 1%
Fats 1.15g 0.28g 1%
Saturated fat 0.348g 0.061g 1%
Net carbs 46.32g 4.81g N/A
Sugar 6.6g 0.49g N/A
Monounsaturated fat 0.161g 0.025g 0%
Tryptophan 0.26mg 0.043mg 0%
Threonine 0.782mg 0.232mg 0%
Isoleucine 1.008mg 0.259mg 0%
Leucine 1.847mg 0.501mg 0%
Lysine 1.664mg 0.222mg 0%
Methionine 0.286mg 0.145mg 0%
Phenylalanine 1.443mg 0.273mg 0%
Valine 1.237mg 0.402mg 0%
Histidine 0.695mg 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
Mung bean 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
79%
Mung bean
45%
Nori
Minerals Daily Need Coverage Score
126%
Mung bean
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 6.11g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.287g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 31)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1.5)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 33mg)
Which food is richer in minerals?
Mung bean
Mung bean 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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.