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  6. Nori vs. Winged bean

Nori vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between nori and winged bean

  • Nori is higher in vitamin A, vitamin C, folate, vitamin B2, manganese, vitamin B5, and vitamin B6, yet winged bean is higher in copper, vitamin B1, and potassium.
  • Winged bean covers your daily copper needs 125% more than nori.

Food varieties used in this article are Seaweed, laver, raw and Winged bean tuber, raw.

Infographic

Nori vs Winged bean 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
3
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +133.3%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +85.7%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +64.6%
Contains more IronIron +11.1%
Contains more CopperCopper +425%
Contains more ZincZinc +32.4%
Contains less SodiumSodium -27.1%
~equal in Selenium ~0.7µg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +199.3%
Contains more Vitamin B5Vitamin B5 +349.1%
Contains more Vitamin B6Vitamin B6 +112%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +668.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B3Vitamin B3 +11.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Winged bean DV% diff.
Copper 0.264mg 1.386mg 125%
Vitamin C 39mg 0mg 43%
Folate 146µg 19µg 32%
Vitamin A 260µg 0µg 29%
Vitamin B1 0.098mg 0.379mg 23%
Vitamin B2 0.446mg 0.149mg 23%
Manganese 0.988mg 0.532mg 20%
Protein 5.81g 11.6g 12%
Carbs 5.11g 28.1g 8%
Vitamin B5 0.521mg 0.116mg 8%
Potassium 356mg 586mg 7%
Vitamin E 1mg 7%
Vitamin B6 0.159mg 0.075mg 6%
Calories 35kcal 148kcal 6%
Magnesium 2mg 24mg 5%
Calcium 70mg 30mg 4%
Iron 1.8mg 2mg 3%
Zinc 1.05mg 1.39mg 3%
Vitamin K 4µg 3%
Phosphorus 58mg 45mg 2%
Choline 10.4mg 2%
Vitamin B3 1.47mg 1.64mg 1%
Fiber 0.3g 1%
Fats 0.28g 0.9g 1%
Sodium 48mg 35mg 1%
Saturated fat 0.061g 0.222g 1%
Monounsaturated fat 0.025g 0.234g 1%
Net carbs 4.81g 28.1g N/A
Sugar 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Polyunsaturated fat 0.11g 0.174g 0%
Tryptophan 0.043mg 0.252mg 0%
Threonine 0.232mg 0.451mg 0%
Isoleucine 0.259mg 0.425mg 0%
Leucine 0.501mg 0.64mg 0%
Lysine 0.222mg 0.592mg 0%
Methionine 0.145mg 0.143mg 0%
Phenylalanine 0.273mg 0.451mg 0%
Valine 0.402mg 0.599mg 0%
Histidine 0.14mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +48.1%
Contains more OtherOther +88.5%
Contains more ProteinProtein +99.7%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +449.9%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +836%
Contains more Poly. FatPolyunsaturated fat +58.2%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.