Edamame vs. Nori
Nutrition comparison of Edamame and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and nori:
- Both edamame and nori are high in calcium and potassium.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of dietary fiber.
- Nori has more beta-carotene than edamame, however, edamame contains more lutein + zeaxanthin than nori.
- Nori has more riboflavin, however, edamame contains more folate.
- Nori is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and nori has 71% less calories than edamame - edamame has 121 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, edamame is much lighter in protein, lighter in carbs and much heavier in fat compared to nori per calorie. Edamame has a macronutrient ratio of 37:27:36 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Nori | |
|---|---|---|
| Protein | 37% | 67% |
| Carbohydrates | 27% | 33% |
| Fat | 36% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and nori contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 16 times more dietary fiber than nori - edamame has 5.2g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Edamame and nori contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Edamame is a great source of protein and it has 105% more protein than nori - edamame has 11.9g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both edamame and nori are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
trans fat
Both edamame and nori are low in trans fat - edamame has 0.01g of trans fat per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 539% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and nori has 39mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 16 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and nori has 260ug of Vitamin A.
Vitamin E
Edamame and nori contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Edamame has 568% more Vitamin K than nori - edamame has 26.7ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, however, edamame contains more folate. Both edamame and nori contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Edamame | Nori | |
|---|---|---|
| Thiamin | 0.2 MG | 0.098 MG |
| Riboflavin | 0.155 MG | 0.446 MG |
| Niacin | 0.915 MG | 1.47 MG |
| Pantothenic acid | 0.395 MG | 0.521 MG |
| Vitamin B6 | 0.1 MG | 0.159 MG |
| Folate | 311 UG | 146 UG |
Minerals
calcium
Both edamame and nori are high in calcium. Edamame is very similar to edamame for calcium - edamame has 63mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Edamame is a great source of iron and it has 26% more iron than nori - edamame has 2.3mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Both edamame and nori are high in potassium. Edamame has 22% more potassium than nori - edamame has 436mg of potassium per 100 grams and nori has 356mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, nori has more beta-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than nori per 100 grams.
| Edamame | Nori | |
|---|---|---|
| beta-carotene | 175 UG | 3121 UG |
| lutein + zeaxanthin | 1619 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than edamame per 100 grams.
| Edamame | Nori | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.001 G |
| EPA | 0.003 G | 0.08 G |
| Total | 0.361 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than nori per 100 grams.
| Edamame | Nori | |
|---|---|---|
| other omega 6 | ~ | 0.009 G |
| linoleic acid | 1.792 G | 0.004 G |
| Total | 1.792 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Edamame g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or nori contain more calories in 100 grams?Edamame is high in calories and nori has 70% less calories than edamame - edamame has 121 calories in 100g and nori has 35 calories.
Is edamame or nori better for protein?
Edamame is a great source of protein and it has 110% more protein than nori - edamame has 11.9g of protein per 100 grams and nori has 5.8g of protein.
Does edamame or nori have more carbohydrates?
By weight, edamame and nori contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and nori has 5.1g of carbohydrates.
Does edamame or nori contain more calcium?
Both edamame and nori are high in calcium. Edamame is very similar to edamame for calcium - edamame has 63mg of calcium in 100 grams and nori has 70mg of calcium.
Does edamame or nori contain more potassium?
Both edamame and nori are high in potassium. Edamame has 20% more potassium than nori - edamame has 436mg of potassium in 100 grams and nori has 356mg of potassium.