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  6. Edamame vs. Nori

Edamame vs. Nori — In-Depth Nutrition Comparison

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How are edamame and nori different?

  • Edamame is richer in folate, fiber, vitamin K, phosphorus, magnesium, copper, and vitamin B1, while nori is higher in vitamin A, vitamin C, and vitamin B2.
  • Nori covers your daily need for vitamin A, 98% more than edamame.
  • Edamame contains 32 times more magnesium than nori. Edamame contains 64mg of magnesium, while nori contains 2mg.

Edamame, frozen, prepared and Seaweed, laver, raw types were used in this article.

Infographic

Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Nori
Nori
1
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 +3100%
Contains more PotassiumPotassium +22.5%
Contains more IronIron +26.1%
Contains more CopperCopper +30.7%
Contains more ZincZinc +30.5%
Contains more PhosphorusPhosphorus +191.4%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +14.3%
Contains more CalciumCalcium +11.1%
~equal in Manganese ~0.988mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Nori
Nori
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Contains more Vitamin B1Vitamin B1 +104.1%
Contains more Vitamin KVitamin K +567.5%
Contains more FolateFolate +113%
Contains more Vitamin CVitamin C +539.3%
Contains more Vitamin AVitamin A +1633.3%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B2Vitamin B2 +187.7%
Contains more Vitamin B3Vitamin B3 +60.7%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin B6Vitamin B6 +59%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Nori DV% diff.
Folate 311µg 146µg 41%
Vitamin C 6.1mg 39mg 37%
Vitamin A 15µg 260µg 27%
Vitamin B2 0.155mg 0.446mg 22%
Fiber 5.2g 0.3g 20%
Vitamin K 26.7µg 4µg 19%
Phosphorus 169mg 58mg 16%
Magnesium 64mg 2mg 15%
Polyunsaturated fat 2.156g 0.11g 14%
Protein 11.91g 5.81g 12%
Copper 0.345mg 0.264mg 9%
Vitamin B1 0.2mg 0.098mg 9%
Fats 5.2g 0.28g 8%
Choline 56.3mg 10.4mg 8%
Iron 2.27mg 1.8mg 6%
Vitamin B6 0.1mg 0.159mg 5%
Calories 121kcal 35kcal 4%
Zinc 1.37mg 1.05mg 3%
Vitamin B3 0.915mg 1.47mg 3%
Vitamin B5 0.395mg 0.521mg 3%
Saturated fat 0.62g 0.061g 3%
Monounsaturated fat 1.282g 0.025g 3%
Potassium 436mg 356mg 2%
Sodium 6mg 48mg 2%
Vitamin E 0.68mg 1mg 2%
Manganese 1.024mg 0.988mg 2%
Carbs 8.91g 5.11g 1%
Calcium 63mg 70mg 1%
Starch 1.51g 1%
Protein per 100 calories 9.8g 17g N/A
Calories per 10 g protein 102kcal 60kcal N/A
Weight per 100 calories 83g 286g N/A
Unsaturated / Saturated Fat ratio 5.5 2.2 N/A
Net carbs 3.71g 4.81g N/A
Sugar 2.18g 0.49g N/A
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.043mg 0%
Threonine 0.331mg 0.232mg 0%
Isoleucine 0.3mg 0.259mg 0%
Leucine 0.745mg 0.501mg 0%
Lysine 0.745mg 0.222mg 0%
Methionine 0.141mg 0.145mg 0%
Phenylalanine 0.488mg 0.273mg 0%
Valine 0.324mg 0.402mg 0%
Histidine 0.267mg 0.14mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0.08g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +105%
Contains more FatsFats +1757.1%
Contains more CarbsCarbs +74.4%
Contains more WaterWater +16.8%
Contains more OtherOther +211.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 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 +5028%
Contains more Poly. FatPolyunsaturated fat +1860%
Contains less Sat. FatSaturated fat -90.2%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.