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  6. Nori vs. Garden asparagus

Nori vs. Garden asparagus — In-Depth Nutrition Comparison

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What are the differences between Nori and Garden asparagus?

  • Nori is higher in Vitamin C, Manganese, Vitamin A RAE, Folate, Vitamin B2, Copper, and Vitamin B6, yet Garden asparagus is higher in Vitamin K, and Fiber.
  • Nori's daily need coverage for Vitamin C is 37% more.
  • Nori has 7 times more Vitamin A RAE than Garden asparagus. While Nori has 260µg of Vitamin A RAE, Garden asparagus has only 38µg.

We used Seaweed, laver, raw and Asparagus, raw types in this article.

Infographic

Nori vs Garden asparagus 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
Nori
6
:
4
Garden asparagus
Garden asparagus
Contains more Calcium +191.7%
Contains more Phosphorus +11.5%
Contains more Potassium +76.2%
Contains more Zinc +94.4%
Contains more Copper +39.7%
Contains more Manganese +525.3%
Contains more Iron +18.9%
Contains more Magnesium +600%
Contains less Sodium -95.8%
Contains more Selenium +228.6%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +191.7%
Contains more Phosphorus +11.5%
Contains more Potassium +76.2%
Contains more Zinc +94.4%
Contains more Copper +39.7%
Contains more Manganese +525.3%
Contains more Iron +18.9%
Contains more Magnesium +600%
Contains less Sodium -95.8%
Contains more Selenium +228.6%

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
Nori
7
:
3
Garden asparagus
Garden asparagus
Contains more Vitamin A +588.1%
Contains more Vitamin C +596.4%
Contains more Vitamin B2 +216.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +74.7%
Contains more Folate +180.8%
Contains more Vitamin E +13%
Contains more Vitamin B1 +45.9%
Contains more Vitamin K +940%
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +588.1%
Contains more Vitamin C +596.4%
Contains more Vitamin B2 +216.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +74.7%
Contains more Folate +180.8%
Contains more Vitamin E +13%
Contains more Vitamin B1 +45.9%
Contains more Vitamin K +940%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +164.1%
Contains more Fats +133.3%
Contains more Carbs +31.7%
Contains more Other +550%
Equal in Water - 93.22
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +164.1%
Contains more Fats +133.3%
Contains more Carbs +31.7%
Contains more Other +550%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +120%
Contains less Saturated Fat -34.4%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +120%
Contains less Saturated Fat -34.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Garden asparagus Opinion
Net carbs 4.81g 1.78g Nori
Protein 5.81g 2.2g Nori
Fats 0.28g 0.12g Nori
Carbs 5.11g 3.88g Nori
Calories 35kcal 20kcal Nori
Fructose 1g Garden asparagus
Sugar 0.49g 1.88g Nori
Fiber 0.3g 2.1g Garden asparagus
Calcium 70mg 24mg Nori
Iron 1.8mg 2.14mg Garden asparagus
Magnesium 2mg 14mg Garden asparagus
Phosphorus 58mg 52mg Nori
Potassium 356mg 202mg Nori
Sodium 48mg 2mg Garden asparagus
Zinc 1.05mg 0.54mg Nori
Copper 0.264mg 0.189mg Nori
Manganese 0.988mg 0.158mg Nori
Selenium 0.7µg 2.3µg Garden asparagus
Vitamin A 5202IU 756IU Nori
Vitamin A RAE 260µg 38µg Nori
Vitamin E 1mg 1.13mg Garden asparagus
Vitamin C 39mg 5.6mg Nori
Vitamin B1 0.098mg 0.143mg Garden asparagus
Vitamin B2 0.446mg 0.141mg Nori
Vitamin B3 1.47mg 0.978mg Nori
Vitamin B5 0.521mg 0.274mg Nori
Vitamin B6 0.159mg 0.091mg Nori
Folate 146µg 52µg Nori
Vitamin K 4µg 41.6µg Garden asparagus
Tryptophan 0.043mg 0.027mg Nori
Threonine 0.232mg 0.084mg Nori
Isoleucine 0.259mg 0.075mg Nori
Leucine 0.501mg 0.128mg Nori
Lysine 0.222mg 0.104mg Nori
Methionine 0.145mg 0.031mg Nori
Phenylalanine 0.273mg 0.075mg Nori
Valine 0.402mg 0.115mg Nori
Histidine 0.14mg 0.049mg Nori
Saturated Fat 0.061g 0.04g Garden asparagus
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0g Nori
Polyunsaturated fat 0.11g 0.05g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Garden asparagus
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
29%
Garden asparagus
Minerals Daily Need Coverage Score
40%
Nori
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.39g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $4)
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 contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.021g)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.