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  6. Nori vs. Cranberry bean raw

Nori vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between nori and cranberry bean raw

  • Nori is higher in vitamin A and vitamin C, yet cranberry bean raw is higher in folate, fiber, copper, vitamin B1, phosphorus, iron, magnesium, and potassium.
  • Cranberry bean raw covers your daily folate needs 115% more than nori.

Food varieties used in this article are Seaweed, laver, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Nori vs Cranberry bean raw 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.
Nori
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +7700%
Contains more CalciumCalcium +81.4%
Contains more PotassiumPotassium +274.2%
Contains more IronIron +177.8%
Contains more CopperCopper +200.8%
Contains more ZincZinc +245.7%
Contains more PhosphorusPhosphorus +541.4%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +1714.3%
~equal in Manganese ~0.92mg

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.
Nori
Nori
6
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%
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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +109.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +662.2%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B6Vitamin B6 +94.3%
Contains more FolateFolate +313.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Cranberry bean raw DV% diff.
Folate 146µg 604µg 115%
Fiber 0.3g 24.7g 98%
Copper 0.264mg 0.794mg 59%
Vitamin B1 0.098mg 0.747mg 54%
Phosphorus 58mg 372mg 45%
Vitamin C 39mg 0mg 43%
Iron 1.8mg 5mg 40%
Magnesium 2mg 156mg 37%
Protein 5.81g 23.03g 34%
Vitamin A 260µg 0µg 29%
Potassium 356mg 1332mg 29%
Zinc 1.05mg 3.63mg 23%
Selenium 0.7µg 12.7µg 22%
Vitamin B2 0.446mg 0.213mg 18%
Carbs 5.11g 60.05g 18%
Calories 35kcal 335kcal 15%
Vitamin B6 0.159mg 0.309mg 12%
Vitamin E 1mg 7%
Calcium 70mg 127mg 6%
Vitamin B5 0.521mg 0.748mg 5%
Vitamin K 4µg 3%
Manganese 0.988mg 0.92mg 3%
Polyunsaturated fat 0.11g 0.527g 3%
Sodium 48mg 6mg 2%
Choline 10.4mg 2%
Saturated fat 0.061g 0.316g 1%
Fats 0.28g 1.23g 1%
Net carbs 4.81g 35.35g N/A
Sugar 0.49g N/A
Vitamin B3 1.47mg 1.455mg 0%
Monounsaturated fat 0.025g 0.106g 0%
Tryptophan 0.043mg 0.273mg 0%
Threonine 0.232mg 0.969mg 0%
Isoleucine 0.259mg 1.017mg 0%
Leucine 0.501mg 1.838mg 0%
Lysine 0.222mg 1.58mg 0%
Methionine 0.145mg 0.346mg 0%
Phenylalanine 0.273mg 1.245mg 0%
Valine 0.402mg 1.205mg 0%
Histidine 0.14mg 0.641mg 0%
Omega-3 - EPA 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +586.3%
Contains more OtherOther +14.2%
Contains more ProteinProtein +296.4%
Contains more FatsFats +339.3%
Contains more CarbsCarbs +1075.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +324%
Contains more Poly. FatPolyunsaturated fat +379.1%

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.