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  6. Winged bean vs. Nori

Winged bean vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between winged bean and nori

  • Winged bean is higher in copper, vitamin B1, and potassium, yet nori is higher in vitamin A, vitamin C, folate, vitamin B2, manganese, vitamin B5, and vitamin B6.
  • Winged bean covers your daily copper needs 125% more than nori.
  • Winged bean contains 4 times more vitamin B1 than nori. While winged bean contains 0.379mg of vitamin B1, nori contains only 0.098mg.

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

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +64.6%
Contains more CopperCopper +425%
Contains more ZincZinc +32.4%
Contains less SodiumSodium -27.1%
Contains more CalciumCalcium +133.3%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +85.7%
~equal in Iron ~1.8mg
~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.
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%
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%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +199.3%
Contains more Vitamin B5Vitamin B5 +349.1%
Contains more Vitamin B6Vitamin B6 +112%
Contains more FolateFolate +668.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Nori DV% diff.
Copper 1.386mg 0.264mg 125%
Vitamin C 0mg 39mg 43%
Folate 19µg 146µg 32%
Vitamin A 0µg 260µg 29%
Vitamin B1 0.379mg 0.098mg 23%
Vitamin B2 0.149mg 0.446mg 23%
Manganese 0.532mg 0.988mg 20%
Protein 11.6g 5.81g 12%
Carbs 28.1g 5.11g 8%
Vitamin B5 0.116mg 0.521mg 8%
Potassium 586mg 356mg 7%
Vitamin E 1mg 7%
Vitamin B6 0.075mg 0.159mg 6%
Calories 148kcal 35kcal 6%
Magnesium 24mg 2mg 5%
Calcium 30mg 70mg 4%
Iron 2mg 1.8mg 3%
Zinc 1.39mg 1.05mg 3%
Vitamin K 4µg 3%
Phosphorus 45mg 58mg 2%
Choline 10.4mg 2%
Vitamin B3 1.64mg 1.47mg 1%
Fiber 0.3g 1%
Fats 0.9g 0.28g 1%
Sodium 35mg 48mg 1%
Saturated fat 0.222g 0.061g 1%
Monounsaturated fat 0.234g 0.025g 1%
Net carbs 28.1g 4.81g N/A
Sugar 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Polyunsaturated fat 0.174g 0.11g 0%
Tryptophan 0.252mg 0.043mg 0%
Threonine 0.451mg 0.232mg 0%
Isoleucine 0.425mg 0.259mg 0%
Leucine 0.64mg 0.501mg 0%
Lysine 0.592mg 0.222mg 0%
Methionine 0.143mg 0.145mg 0%
Phenylalanine 0.451mg 0.273mg 0%
Valine 0.599mg 0.402mg 0%
Histidine 0.241mg 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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
Contains more ProteinProtein +99.7%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +449.9%
Contains more WaterWater +48.1%
Contains more OtherOther +88.5%

Fat Type Comparison

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

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