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  6. Nori vs. Edamame

Nori vs. Edamame — In-Depth Nutrition Comparison

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How are nori and edamame different?

  • Nori is richer in vitamin A, vitamin C, and vitamin B2, while edamame is higher in folate, fiber, vitamin K, phosphorus, magnesium, copper, and vitamin B1.
  • Nori covers your daily need for vitamin A, 98% more than edamame.
  • Nori contains 6 times more vitamin C than edamame. Nori contains 39mg of vitamin C, while edamame contains 6.1mg.

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

Infographic

Nori vs Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more MagnesiumMagnesium +3100%
Contains more PotassiumPotassium +22.5%
Contains more IronIron +26.1%
Contains more CopperCopper +30.7%
Contains more ZincZinc +30.5%
Contains more PhosphorusPhosphorus +191.4%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +14.3%
~equal in Calcium ~63mg
~equal in Manganese ~1.024mg

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin CVitamin C +539.3%
Contains more Vitamin AVitamin A +1633.3%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B2Vitamin B2 +187.7%
Contains more Vitamin B3Vitamin B3 +60.7%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin B6Vitamin B6 +59%
Contains more Vitamin B1Vitamin B1 +104.1%
Contains more Vitamin KVitamin K +567.5%
Contains more FolateFolate +113%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Edamame DV% diff.
Folate 146µg 311µg 41%
Vitamin C 39mg 6.1mg 37%
Vitamin A 260µg 15µg 27%
Vitamin B2 0.446mg 0.155mg 22%
Fiber 0.3g 5.2g 20%
Vitamin K 4µg 26.7µg 19%
Phosphorus 58mg 169mg 16%
Magnesium 2mg 64mg 15%
Polyunsaturated fat 0.11g 2.156g 14%
Protein 5.81g 11.91g 12%
Copper 0.264mg 0.345mg 9%
Vitamin B1 0.098mg 0.2mg 9%
Fats 0.28g 5.2g 8%
Choline 10.4mg 56.3mg 8%
Iron 1.8mg 2.27mg 6%
Vitamin B6 0.159mg 0.1mg 5%
Calories 35kcal 121kcal 4%
Zinc 1.05mg 1.37mg 3%
Vitamin B3 1.47mg 0.915mg 3%
Vitamin B5 0.521mg 0.395mg 3%
Saturated fat 0.061g 0.62g 3%
Monounsaturated fat 0.025g 1.282g 3%
Potassium 356mg 436mg 2%
Sodium 48mg 6mg 2%
Vitamin E 1mg 0.68mg 2%
Manganese 0.988mg 1.024mg 2%
Carbs 5.11g 8.91g 1%
Calcium 70mg 63mg 1%
Starch 1.51g 1%
Protein per 100 calories 17g 9.8g N/A
Calories per 10 g protein 60kcal 102kcal N/A
Weight per 100 calories 286g 83g N/A
Unsaturated / Saturated Fat ratio 2.2 5.5 N/A
Net carbs 4.81g 3.71g N/A
Sugar 0.49g 2.18g N/A
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.043mg 0.126mg 0%
Threonine 0.232mg 0.331mg 0%
Isoleucine 0.259mg 0.3mg 0%
Leucine 0.501mg 0.745mg 0%
Lysine 0.222mg 0.745mg 0%
Methionine 0.145mg 0.141mg 0%
Phenylalanine 0.273mg 0.488mg 0%
Valine 0.402mg 0.324mg 0%
Histidine 0.14mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.08g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g 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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +16.8%
Contains more OtherOther +211.6%
Contains more ProteinProtein +105%
Contains more FatsFats +1757.1%
Contains more CarbsCarbs +74.4%

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +5028%
Contains more Poly. FatPolyunsaturated fat +1860%

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