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Nori vs. Arrowroot — In-Depth Nutrition Comparison

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Summary of differences between Nori and Arrowroot

  • Nori has more Vitamin C, Manganese, Vitamin B2, Vitamin A RAE, Copper, and Calcium, however, Arrowroot is higher in Folate, Vitamin B6, Phosphorus, and Magnesium.
  • Arrowroot covers your daily need of Folate 48% more than Nori.
  • Nori has 260 times more Vitamin A RAE than Arrowroot. While Nori has 260µg of Vitamin A RAE, Arrowroot has only 1µg.

These are the specific foods used in this comparison Seaweed, laver, raw and Arrowroot, raw.

Infographic

Nori vs Arrowroot 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.
Nori
4
:
Contains more Calcium +1066.7%
Contains more Zinc +66.7%
Contains more Copper +118.2%
Contains more Manganese +467.8%
Contains more Iron +23.3%
Contains more Magnesium +1150%
Contains more Phosphorus +69%
Contains more Potassium +27.5%
Contains less Sodium -45.8%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +1066.7%
Contains more Zinc +66.7%
Contains more Copper +118.2%
Contains more Manganese +467.8%
Contains more Iron +23.3%
Contains more Magnesium +1150%
Contains more Phosphorus +69%
Contains more Potassium +27.5%
Contains less Sodium -45.8%
Equal in Selenium - 0.7

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.
Nori
6
:
Contains more Vitamin A +27278.9%
Contains more Vitamin C +1952.6%
Contains more Vitamin B2 +655.9%
Contains more Vitamin B5 +78.4%
Contains more Vitamin B1 +45.9%
Contains more Vitamin B3 +15.2%
Contains more Vitamin B6 +67.3%
Contains more Folate +131.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin A +27278.9%
Contains more Vitamin C +1952.6%
Contains more Vitamin B2 +655.9%
Contains more Vitamin B5 +78.4%
Contains more Vitamin B1 +45.9%
Contains more Vitamin B3 +15.2%
Contains more Vitamin B6 +67.3%
Contains more Folate +131.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
4
:
Contains more Protein +37%
Contains more Fats +40%
Contains more Other +165.5%
Contains more Carbs +162%
Equal in Water - 80.75
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more Protein +37%
Contains more Fats +40%
Contains more Other +165.5%
Contains more Carbs +162%
Equal in Water - 80.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
2
:
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +19.6%
Contains less Saturated Fat -36.1%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +19.6%
Contains less Saturated Fat -36.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Arrowroot Opinion
Net carbs 4.81g 12.09g Arrowroot
Protein 5.81g 4.24g Nori
Fats 0.28g 0.2g Nori
Carbs 5.11g 13.39g Arrowroot
Calories 35kcal 65kcal Arrowroot
Sugar 0.49g Arrowroot
Fiber 0.3g 1.3g Arrowroot
Calcium 70mg 6mg Nori
Iron 1.8mg 2.22mg Arrowroot
Magnesium 2mg 25mg Arrowroot
Phosphorus 58mg 98mg Arrowroot
Potassium 356mg 454mg Arrowroot
Sodium 48mg 26mg Arrowroot
Zinc 1.05mg 0.63mg Nori
Copper 0.264mg 0.121mg Nori
Manganese 0.988mg 0.174mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 5202IU 19IU Nori
Vitamin A RAE 260µg 1µg Nori
Vitamin E 1mg Nori
Vitamin C 39mg 1.9mg Nori
Vitamin B1 0.098mg 0.143mg Arrowroot
Vitamin B2 0.446mg 0.059mg Nori
Vitamin B3 1.47mg 1.693mg Arrowroot
Vitamin B5 0.521mg 0.292mg Nori
Vitamin B6 0.159mg 0.266mg Arrowroot
Folate 146µg 338µg Arrowroot
Vitamin K 4µg Nori
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.061g 0.039g Arrowroot
Omega-3 - EPA 0.08g Nori
Monounsaturated Fat 0.025g 0.004g Nori
Polyunsaturated fat 0.11g 0.092g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Arrowroot
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
67%
Nori
35%
Arrowroot
Minerals Daily Need Coverage Score
40%
Nori
27%
Arrowroot

Comparison summary

Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.022g)
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.
Which food is richer in vitamins?
?
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.