Comparing Nutrients in 7 ounces Laver Seaweed VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Laver Seaweed	Green Soybeans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	17% 22g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	22% 8.33g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Green Soybeans	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.4% 290μg	82% 327μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	86% 77.4mg	64% 57.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Green Soybeans	Recommended Dietary Allowance
Calcium	14% 139mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44.7% 3.57mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	47% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.4% 115mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.56% 169g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Green Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Laver Seaweed versus 7 oz of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Laver Seaweed vs Green Soybeans:

• 7 ounces of Laver Seaweed have 28.9 times more Vitamin A, 2.5 times more Vitamin B2, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin C than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 4.4 times more Vitamin B1 than Raw Laver Seaweed.
• Both Laver Seaweed and Green Soybeans provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Green Soybeans have insufficient amounts of Vitamin A
• Both Raw Laver Seaweed as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Laver Seaweed vs Green Soybeans:

• 7 ounces of Laver Seaweed have 2.1 times more Copper, 1.8 times more Manganese, 3.2 times more Sodium and 1.3 times more Water than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 2.8 times more Calcium, 2 times more Iron, 32.5 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Selenium than Raw Laver Seaweed.
• Both Laver Seaweed and Green Soybeans contain similar levels of Zinc per seven ounces.
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Soybeans contain 4.2 times more Energy, 24.3 times more Fat, 12.9 times more Saturated Fat, 376 times more Omega 3, 705.8 times more Omega 6, 2.2 times more Carbohydrate, 14 times more Fiber and 2.2 times more Protein than Raw Laver Seaweed.
• 7 ounces of Laver Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber

Frequently Asked Questions about Laver Seaweed VS Green Soybeans

What are the health benefits of Laver Seaweed compared to Green Soybeans?

Laver seaweed is a good source of vitamins and minerals, particularly iodine, iron, and vitamin C. It is also low in calories and high in fiber, making it a great addition to a balanced diet. Green soybeans, on the other hand, are rich in protein, fiber, and various vitamins and minerals such as folate and vitamin K. Both laver seaweed and green soybeans offer unique health benefits, so incorporating a variety of plant-based foods in your diet can help ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Laver Seaweed or Green Soybeans?

Both laver seaweed and green soybeans can be beneficial for weight loss due to their high fiber and protein content. However, green soybeans (also known as edamame) are higher in protein and can help keep you feeling full for longer, which may aid in weight loss efforts. Incorporating a variety of plant-based foods like laver seaweed and green soybeans into a balanced diet can support weight loss in a healthy way.

Should I eat more Laver Seaweed or more Green Soybeans to gain more muscles while training consistently?

Both Laver Seaweed and Green Soybeans are excellent plant-based sources of protein, which is essential for muscle growth and repair. However, Green Soybeans (edamame) are higher in protein compared to Laver Seaweed. Therefore, if your goal is to gain more muscle while training consistently, you may want to prioritize including more Green Soybeans in your diet to ensure you are getting an adequate amount of protein to support your muscle-building goals.

What is the environmental impact of producing Laver Seaweed compared to Green Soybeans?

Laver seaweed generally has a lower environmental impact compared to green soybeans. Seaweed cultivation requires no freshwater, land, or fertilizers, making it a more sustainable option. Additionally, seaweed can help improve water quality by absorbing excess nutrients and carbon dioxide from the ocean. On the other hand, soybean production often involves deforestation, water consumption, and pesticide use, contributing to environmental degradation.