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  6. Soybean raw vs. Nori

Soybean raw vs. Nori — In-Depth Nutrition Comparison

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The main differences between Soybean raw and Nori

  • Soybean raw is richer in Iron, Copper, Phosphorus, Manganese, Magnesium, Vitamin B1, Folate, Potassium, and Fiber, yet Nori is richer in Vitamin C.
  • Daily need coverage for Iron from Soybean raw is 174% higher.
  • Soybean raw contains 140 times more Magnesium than Nori. Soybean raw contains 280mg of Magnesium, while Nori contains 2mg.

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

Infographic

Soybean raw vs Nori 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.
Soybean raw
Soybean raw
10
:
0
Nori
Nori
Contains more Calcium +295.7%
Contains more Iron +772.2%
Contains more Magnesium +13900%
Contains more Phosphorus +1113.8%
Contains more Potassium +404.8%
Contains less Sodium -95.8%
Contains more Zinc +365.7%
Contains more Copper +528%
Contains more Manganese +154.8%
Contains more Selenium +2442.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +295.7%
Contains more Iron +772.2%
Contains more Magnesium +13900%
Contains more Phosphorus +1113.8%
Contains more Potassium +404.8%
Contains less Sodium -95.8%
Contains more Zinc +365.7%
Contains more Copper +528%
Contains more Manganese +154.8%
Contains more Selenium +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.
Soybean raw
Soybean raw
7
:
3
Nori
Nori
Contains more Vitamin B1 +791.8%
Contains more Vitamin B2 +95.1%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +137.1%
Contains more Folate +156.8%
Contains more Vitamin K +1075%
Contains more Vitamin A +23545.5%
Contains more Vitamin E +17.6%
Contains more Vitamin C +550%
Equal in Vitamin B3 - 1.47
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin B1 +791.8%
Contains more Vitamin B2 +95.1%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +137.1%
Contains more Folate +156.8%
Contains more Vitamin K +1075%
Contains more Vitamin A +23545.5%
Contains more Vitamin E +17.6%
Contains more Vitamin C +550%
Equal in Vitamin B3 - 1.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Nori
Nori
Contains more Protein +528.1%
Contains more Fats +7021.4%
Contains more Carbs +490.2%
Contains more Other +29.2%
Contains more Water +895.7%
Soybean raw
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
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Protein +528.1%
Contains more Fats +7021.4%
Contains more Carbs +490.2%
Contains more Other +29.2%
Contains more Water +895.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +17516%
Contains more Polyunsaturated fat +10131.8%
Contains less Saturated Fat -97.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +17516%
Contains more Polyunsaturated fat +10131.8%
Contains less Saturated Fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Nori
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Nori Opinion
Net carbs 20.86g 4.81g Soybean raw
Protein 36.49g 5.81g Soybean raw
Fats 19.94g 0.28g Soybean raw
Carbs 30.16g 5.11g Soybean raw
Calories 446kcal 35kcal Soybean raw
Sugar 7.33g 0.49g Nori
Fiber 9.3g 0.3g Soybean raw
Calcium 277mg 70mg Soybean raw
Iron 15.7mg 1.8mg Soybean raw
Magnesium 280mg 2mg Soybean raw
Phosphorus 704mg 58mg Soybean raw
Potassium 1797mg 356mg Soybean raw
Sodium 2mg 48mg Soybean raw
Zinc 4.89mg 1.05mg Soybean raw
Copper 1.658mg 0.264mg Soybean raw
Manganese 2.517mg 0.988mg Soybean raw
Selenium 17.8µg 0.7µg Soybean raw
Vitamin A 22IU 5202IU Nori
Vitamin A RAE 1µg 260µg Nori
Vitamin E 0.85mg 1mg Nori
Vitamin C 6mg 39mg Nori
Vitamin B1 0.874mg 0.098mg Soybean raw
Vitamin B2 0.87mg 0.446mg Soybean raw
Vitamin B3 1.623mg 1.47mg Soybean raw
Vitamin B5 0.793mg 0.521mg Soybean raw
Vitamin B6 0.377mg 0.159mg Soybean raw
Folate 375µg 146µg Soybean raw
Vitamin K 47µg 4µg Soybean raw
Tryptophan 0.591mg 0.043mg Soybean raw
Threonine 1.766mg 0.232mg Soybean raw
Isoleucine 1.971mg 0.259mg Soybean raw
Leucine 3.309mg 0.501mg Soybean raw
Lysine 2.706mg 0.222mg Soybean raw
Methionine 0.547mg 0.145mg Soybean raw
Phenylalanine 2.122mg 0.273mg Soybean raw
Valine 2.029mg 0.402mg Soybean raw
Histidine 1.097mg 0.14mg Soybean raw
Saturated Fat 2.884g 0.061g Nori
Omega-3 - EPA 0.08g Nori
Monounsaturated Fat 4.404g 0.025g Soybean raw
Polyunsaturated fat 11.255g 0.11g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
67%
Nori
Minerals Daily Need Coverage Score
244%
Soybean raw
40%
Nori

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 46mg)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 6.84g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 2.823g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 14)
Which food is cheaper?
Nori
Nori is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.