Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soybean raw vs. Nori — In-Depth Nutrition Comparison

Compare

The main differences between soybean raw and nori

  • Soybean raw is richer in iron, copper, phosphorus, manganese, magnesium, vitamin B1, folate, and potassium, yet nori is richer in vitamin A and vitamin C.
  • Daily need coverage for iron for 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.
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%
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%
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.
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%
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%
Contains more Vitamin B1Vitamin B1 +791.8%
Contains more Vitamin B2Vitamin B2 +95.1%
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%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.47mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +528.1%
Contains more FatsFats +7021.4%
Contains more CarbsCarbs +490.2%
Contains more OtherOther +29.2%
Contains more WaterWater +895.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
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
Contains more Mono. FatMonounsaturated fat +17516%
Contains more Poly. FatPolyunsaturated fat +10131.8%
Contains less Sat. FatSaturated 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 DV% diff.
Iron 15.7mg 1.8mg 174%
Copper 1.658mg 0.264mg 155%
Phosphorus 704mg 58mg 92%
Polyunsaturated fat 11.255g 0.11g 74%
Magnesium 280mg 2mg 66%
Manganese 2.517mg 0.988mg 66%
Vitamin B1 0.874mg 0.098mg 65%
Protein 36.49g 5.81g 61%
Folate 375µg 146µg 57%
Potassium 1797mg 356mg 42%
Vitamin C 6mg 39mg 37%
Vitamin K 47µg 4µg 36%
Fiber 9.3g 0.3g 36%
Zinc 4.89mg 1.05mg 35%
Vitamin B2 0.87mg 0.446mg 33%
Selenium 17.8µg 0.7µg 31%
Fats 19.94g 0.28g 30%
Vitamin A 1µg 260µg 29%
Calories 446kcal 35kcal 21%
Calcium 277mg 70mg 21%
Choline 115.9mg 10.4mg 19%
Vitamin B6 0.377mg 0.159mg 17%
Saturated fat 2.884g 0.061g 13%
Monounsaturated fat 4.404g 0.025g 11%
Carbs 30.16g 5.11g 8%
Vitamin B5 0.793mg 0.521mg 5%
Sodium 2mg 48mg 2%
Vitamin E 0.85mg 1mg 1%
Vitamin B3 1.623mg 1.47mg 1%
Net carbs 20.86g 4.81g N/A
Sugar 7.33g 0.49g N/A
Tryptophan 0.591mg 0.043mg 0%
Threonine 1.766mg 0.232mg 0%
Isoleucine 1.971mg 0.259mg 0%
Leucine 3.309mg 0.501mg 0%
Lysine 2.706mg 0.222mg 0%
Methionine 0.547mg 0.145mg 0%
Phenylalanine 2.122mg 0.273mg 0%
Valine 2.029mg 0.402mg 0%
Histidine 1.097mg 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
45%
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.