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  6. Chard vs. Nori

Chard vs. Nori — In-Depth Nutrition Comparison

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The main differences between Chard and Nori

  • Chard is richer in Vitamin K, Magnesium, and Fiber, yet Nori is richer in Folate, Manganese, Vitamin B2, Vitamin C, Copper, Vitamin B5, and Vitamin B3.
  • Daily need coverage for Vitamin K from Chard is 269% higher.
  • Chard contains 43 times more Magnesium than Nori. Chard contains 86mg of Magnesium, while Nori contains 2mg.

Food types used in this article are Chard, swiss, cooked, boiled, drained, without salt and Seaweed, laver, raw.

Infographic

Chard 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.
Chard
Chard
4
:
6
Nori
Nori
Contains more Iron +25.6%
Contains more Magnesium +4200%
Contains more Potassium +54.2%
Contains more Selenium +28.6%
Contains more Calcium +20.7%
Contains more Phosphorus +75.8%
Contains less Sodium -73.2%
Contains more Zinc +218.2%
Contains more Copper +62%
Contains more Manganese +195.8%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Iron +25.6%
Contains more Magnesium +4200%
Contains more Potassium +54.2%
Contains more Selenium +28.6%
Contains more Calcium +20.7%
Contains more Phosphorus +75.8%
Contains less Sodium -73.2%
Contains more Zinc +218.2%
Contains more Copper +62%
Contains more Manganese +195.8%

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.
Chard
Chard
3
:
7
Nori
Nori
Contains more Vitamin A +17.7%
Contains more Vitamin E +89%
Contains more Vitamin K +8082.5%
Contains more Vitamin C +116.7%
Contains more Vitamin B1 +188.2%
Contains more Vitamin B2 +418.6%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +87.1%
Contains more Folate +1522.2%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin A +17.7%
Contains more Vitamin E +89%
Contains more Vitamin K +8082.5%
Contains more Vitamin C +116.7%
Contains more Vitamin B1 +188.2%
Contains more Vitamin B2 +418.6%
Contains more Vitamin B3 +308.3%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +87.1%
Contains more Folate +1522.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
:
4
Nori
Nori
Contains more Protein +209%
Contains more Fats +250%
Contains more Carbs +23.7%
Contains more Other +199.2%
Equal in Water - 85.03
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Nori
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 Protein +209%
Contains more Fats +250%
Contains more Carbs +23.7%
Contains more Other +199.2%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Nori
Nori
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +292.9%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +292.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Nori
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard Nori Opinion
Net carbs 2.03g 4.81g Nori
Protein 1.88g 5.81g Nori
Fats 0.08g 0.28g Nori
Carbs 4.13g 5.11g Nori
Calories 20kcal 35kcal Nori
Sugar 1.1g 0.49g Nori
Fiber 2.1g 0.3g Chard
Calcium 58mg 70mg Nori
Iron 2.26mg 1.8mg Chard
Magnesium 86mg 2mg Chard
Phosphorus 33mg 58mg Nori
Potassium 549mg 356mg Chard
Sodium 179mg 48mg Nori
Zinc 0.33mg 1.05mg Nori
Copper 0.163mg 0.264mg Nori
Manganese 0.334mg 0.988mg Nori
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 5202IU Chard
Vitamin A RAE 306µg 260µg Chard
Vitamin E 1.89mg 1mg Chard
Vitamin C 18mg 39mg Nori
Vitamin B1 0.034mg 0.098mg Nori
Vitamin B2 0.086mg 0.446mg Nori
Vitamin B3 0.36mg 1.47mg Nori
Vitamin B5 0.163mg 0.521mg Nori
Vitamin B6 0.085mg 0.159mg Nori
Folate 9µg 146µg Nori
Vitamin K 327.3µg 4µg Chard
Tryptophan 0.018mg 0.043mg Nori
Threonine 0.086mg 0.232mg Nori
Isoleucine 0.154mg 0.259mg Nori
Leucine 0.135mg 0.501mg Nori
Lysine 0.103mg 0.222mg Nori
Methionine 0.02mg 0.145mg Nori
Phenylalanine 0.114mg 0.273mg Nori
Valine 0.114mg 0.402mg Nori
Histidine 0.038mg 0.14mg Nori
Saturated Fat 0.012g 0.061g Chard
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.016g 0.025g Nori
Polyunsaturated fat 0.028g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
113%
Chard
67%
Nori
Minerals Daily Need Coverage Score
36%
Chard
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 131mg)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.049g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.