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  6. Nori vs. Green beans

Nori vs. Green beans — In-Depth Nutrition Comparison

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How are nori and green beans different?

  • Nori is higher in vitamin A, vitamin C, manganese, folate, vitamin B2, copper, iron, and vitamin B5; however, green beans are richer in vitamin K and fiber.
  • Daily need coverage for vitamin A for nori is 91% higher.
  • Nori contains 7 times more vitamin B5 than green beans. While nori contains 0.521mg of vitamin B5, green beans contain only 0.074mg.

Seaweed, laver, raw and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Nori vs Green beans 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
8
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +59.1%
Contains more PotassiumPotassium +143.8%
Contains more IronIron +176.9%
Contains more CopperCopper +363.2%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +246.7%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +800%
Contains less SodiumSodium -97.9%

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
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%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +302.1%
Contains more Vitamin AVitamin A +712.5%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +359.8%
Contains more Vitamin B3Vitamin B3 +139.4%
Contains more Vitamin B5Vitamin B5 +604.1%
Contains more Vitamin B6Vitamin B6 +183.9%
Contains more FolateFolate +342.4%
Contains more Vitamin KVitamin K +1097.5%
Contains more CholineCholine +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Green beans DV% diff.
Vitamin K 4µg 47.9µg 37%
Vitamin C 39mg 9.7mg 33%
Manganese 0.988mg 0.285mg 31%
Folate 146µg 33µg 28%
Vitamin B2 0.446mg 0.097mg 27%
Vitamin A 260µg 32µg 25%
Copper 0.264mg 0.057mg 23%
Iron 1.8mg 0.65mg 14%
Fiber 0.3g 3.2g 12%
Vitamin B5 0.521mg 0.074mg 9%
Protein 5.81g 1.89g 8%
Vitamin B6 0.159mg 0.056mg 8%
Zinc 1.05mg 0.25mg 7%
Potassium 356mg 146mg 6%
Vitamin B3 1.47mg 0.614mg 5%
Phosphorus 58mg 29mg 4%
Magnesium 2mg 18mg 4%
Vitamin E 1mg 0.46mg 4%
Calcium 70mg 44mg 3%
Sodium 48mg 1mg 2%
Vitamin B1 0.098mg 0.074mg 2%
Carbs 5.11g 7.88g 1%
Selenium 0.7µg 0.2µg 1%
Choline 10.4mg 16.9mg 1%
Calories 35kcal 35kcal 0%
Fats 0.28g 0.28g 0%
Net carbs 4.81g 4.68g N/A
Sugar 0.49g 3.63g N/A
Saturated fat 0.061g 0.064g 0%
Monounsaturated fat 0.025g 0.011g 0%
Polyunsaturated fat 0.11g 0.145g 0%
Tryptophan 0.043mg 0.02mg 0%
Threonine 0.232mg 0.082mg 0%
Isoleucine 0.259mg 0.069mg 0%
Leucine 0.501mg 0.116mg 0%
Lysine 0.222mg 0.091mg 0%
Methionine 0.145mg 0.023mg 0%
Phenylalanine 0.273mg 0.069mg 0%
Valine 0.402mg 0.093mg 0%
Histidine 0.14mg 0.035mg 0%
Omega-3 - EPA 0.08g 0g 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +207.4%
Contains more OtherOther +416.4%
Contains more CarbsCarbs +54.2%
~equal in Fats ~0.28g
~equal in Water ~89.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +127.3%
Contains more Poly. FatPolyunsaturated fat +31.8%
~equal in Saturated fat ~0.064g

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.