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Nori vs. Beetroot — In-Depth Nutrition Comparison

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What are the main differences between Nori and Beetroot?

  • Nori is richer in Vitamin C, Vitamin B2, Vitamin A RAE, Manganese, Copper, Iron, Folate, Vitamin B5, and Vitamin B3, yet Beetroot is richer in Fiber.
  • Nori's daily need coverage for Vitamin C is 38% higher.
  • Nori has 130 times more Vitamin A RAE than Beetroot. Nori has 260µg of Vitamin A RAE, while Beetroot has 2µg.

We used Seaweed, laver, raw and Beets, raw types in this comparison.

Infographic

Nori vs Beetroot 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
8
:
Contains more Calcium +337.5%
Contains more Iron +125%
Contains more Phosphorus +45%
Contains less Sodium -38.5%
Contains more Zinc +200%
Contains more Copper +252%
Contains more Manganese +200.3%
Contains more Magnesium +1050%
Equal in Potassium - 325
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 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +337.5%
Contains more Iron +125%
Contains more Phosphorus +45%
Contains less Sodium -38.5%
Contains more Zinc +200%
Contains more Copper +252%
Contains more Manganese +200.3%
Contains more Magnesium +1050%
Equal in Potassium - 325
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
10
:
Contains more Vitamin A +15663.6%
Contains more Vitamin E +2400%
Contains more Vitamin C +695.9%
Contains more Vitamin B1 +216.1%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +236.1%
Contains more Vitamin B6 +137.3%
Contains more Folate +33.9%
Contains more Vitamin K +1900%
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% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +15663.6%
Contains more Vitamin E +2400%
Contains more Vitamin C +695.9%
Contains more Vitamin B1 +216.1%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +236.1%
Contains more Vitamin B6 +137.3%
Contains more Folate +33.9%
Contains more Vitamin K +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
3
:
Contains more Protein +260.9%
Contains more Fats +64.7%
Contains more Other +249.1%
Contains more Carbs +87.1%
Equal in Water - 87.58
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +260.9%
Contains more Fats +64.7%
Contains more Other +249.1%
Contains more Carbs +87.1%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
1
:
Contains more Polyunsaturated fat +83.3%
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +28%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +83.3%
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +28%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Beetroot Opinion
Net carbs 4.81g 6.76g Beetroot
Protein 5.81g 1.61g Nori
Fats 0.28g 0.17g Nori
Carbs 5.11g 9.56g Beetroot
Calories 35kcal 43kcal Beetroot
Sugar 0.49g 6.76g Nori
Fiber 0.3g 2.8g Beetroot
Calcium 70mg 16mg Nori
Iron 1.8mg 0.8mg Nori
Magnesium 2mg 23mg Beetroot
Phosphorus 58mg 40mg Nori
Potassium 356mg 325mg Nori
Sodium 48mg 78mg Nori
Zinc 1.05mg 0.35mg Nori
Copper 0.264mg 0.075mg Nori
Manganese 0.988mg 0.329mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 5202IU 33IU Nori
Vitamin A RAE 260µg 2µg Nori
Vitamin E 1mg 0.04mg Nori
Vitamin C 39mg 4.9mg Nori
Vitamin B1 0.098mg 0.031mg Nori
Vitamin B2 0.446mg 0.04mg Nori
Vitamin B3 1.47mg 0.334mg Nori
Vitamin B5 0.521mg 0.155mg Nori
Vitamin B6 0.159mg 0.067mg Nori
Folate 146µg 109µg Nori
Vitamin K 4µg 0.2µg Nori
Tryptophan 0.043mg 0.019mg Nori
Threonine 0.232mg 0.047mg Nori
Isoleucine 0.259mg 0.048mg Nori
Leucine 0.501mg 0.068mg Nori
Lysine 0.222mg 0.058mg Nori
Methionine 0.145mg 0.018mg Nori
Phenylalanine 0.273mg 0.046mg Nori
Valine 0.402mg 0.056mg Nori
Histidine 0.14mg 0.021mg Nori
Saturated Fat 0.061g 0.027g Beetroot
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.032g Beetroot
Polyunsaturated fat 0.11g 0.06g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Beetroot
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
12%
Beetroot
Minerals Daily Need Coverage Score
40%
Nori
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 6.27g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 64)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.5)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.034g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.