Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Nori
  5. Compare
  6. Nori vs. Soybean raw

Nori vs. Soybean raw — In-Depth Nutrition Comparison

Compare

The main differences between nori and soybean raw

  • Nori is richer in vitamin A and vitamin C, yet soybean raw is richer in iron, copper, phosphorus, manganese, magnesium, vitamin B1, folate, and potassium.
  • Daily need coverage for iron for soybean raw is 174% higher.
  • Nori contains 236 times more vitamin A than soybean raw. Nori contains 5202IU of vitamin A, while soybean raw contains 22IU.

Food types used in this article are Seaweed, laver, raw and Soybeans, mature seeds, raw.

Infographic

Nori vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +13900%
Contains more CalciumCalcium +295.7%
Contains more PotassiumPotassium +404.8%
Contains more IronIron +772.2%
Contains more CopperCopper +528%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +1113.8%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +154.8%
Contains more SeleniumSelenium +2442.9%

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
3
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin B1Vitamin B1 +791.8%
Contains more Vitamin B2Vitamin B2 +95.1%
Contains more Vitamin B3Vitamin B3 +10.4%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more Vitamin B6Vitamin B6 +137.1%
Contains more Vitamin KVitamin K +1075%
Contains more FolateFolate +156.8%
Contains more CholineCholine +1014.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Soybean raw DV% diff.
Iron 1.8mg 15.7mg 174%
Copper 0.264mg 1.658mg 155%
Phosphorus 58mg 704mg 92%
Polyunsaturated fat 0.11g 11.255g 74%
Magnesium 2mg 280mg 66%
Manganese 0.988mg 2.517mg 66%
Vitamin B1 0.098mg 0.874mg 65%
Protein 5.81g 36.49g 61%
Folate 146µg 375µg 57%
Potassium 356mg 1797mg 42%
Vitamin C 39mg 6mg 37%
Vitamin K 4µg 47µg 36%
Fiber 0.3g 9.3g 36%
Zinc 1.05mg 4.89mg 35%
Vitamin B2 0.446mg 0.87mg 33%
Selenium 0.7µg 17.8µg 31%
Fats 0.28g 19.94g 30%
Vitamin A 260µg 1µg 29%
Calories 35kcal 446kcal 21%
Calcium 70mg 277mg 21%
Choline 10.4mg 115.9mg 19%
Vitamin B6 0.159mg 0.377mg 17%
Saturated fat 0.061g 2.884g 13%
Monounsaturated fat 0.025g 4.404g 11%
Carbs 5.11g 30.16g 8%
Vitamin B5 0.521mg 0.793mg 5%
Sodium 48mg 2mg 2%
Vitamin E 1mg 0.85mg 1%
Vitamin B3 1.47mg 1.623mg 1%
Net carbs 4.81g 20.86g N/A
Sugar 0.49g 7.33g N/A
Tryptophan 0.043mg 0.591mg 0%
Threonine 0.232mg 1.766mg 0%
Isoleucine 0.259mg 1.971mg 0%
Leucine 0.501mg 3.309mg 0%
Lysine 0.222mg 2.706mg 0%
Methionine 0.145mg 0.547mg 0%
Phenylalanine 0.273mg 2.122mg 0%
Valine 0.402mg 2.029mg 0%
Histidine 0.14mg 1.097mg 0%
Omega-3 - EPA 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
1
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +895.7%
Contains more ProteinProtein +528.1%
Contains more FatsFats +7021.4%
Contains more CarbsCarbs +490.2%
Contains more OtherOther +29.2%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +17516%
Contains more Poly. FatPolyunsaturated fat +10131.8%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.