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Nori vs. Grape leaves — In-Depth Nutrition Comparison

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Significant differences between Nori and Grape leaves

  • Nori has more Vitamin C, and Folate, however, Grape leaves are richer in Vitamin A RAE, Vitamin K, Manganese, Fiber, Calcium, Magnesium, Vitamin B6, and Copper.
  • Grape leaves covers your daily Vitamin A RAE needs 124% more than Nori.
  • Grape leaves have 4 times less Vitamin C than Nori. Nori has 39mg of Vitamin C, while Grape leaves have 11.1mg.

Specific food types used in this comparison are Seaweed, laver, raw and Grape leaves, raw.

Infographic

Nori vs Grape leaves 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.
Contains more Potassium +30.9%
Contains more Zinc +56.7%
Contains more Calcium +418.6%
Contains more Iron +46.1%
Contains more Magnesium +4650%
Contains more Phosphorus +56.9%
Contains less Sodium -81.3%
Contains more Copper +57.2%
Contains more Manganese +189%
Contains more Selenium +28.6%
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 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Potassium +30.9%
Contains more Zinc +56.7%
Contains more Calcium +418.6%
Contains more Iron +46.1%
Contains more Magnesium +4650%
Contains more Phosphorus +56.9%
Contains less Sodium -81.3%
Contains more Copper +57.2%
Contains more Manganese +189%
Contains more Selenium +28.6%

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
5
:
Contains more Vitamin C +251.4%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +26%
Contains more Vitamin B5 +125.5%
Contains more Folate +75.9%
Contains more Vitamin A +429%
Contains more Vitamin E +100%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +151.6%
Contains more Vitamin K +2615%
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 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +251.4%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +26%
Contains more Vitamin B5 +125.5%
Contains more Folate +75.9%
Contains more Vitamin A +429%
Contains more Vitamin E +100%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +151.6%
Contains more Vitamin K +2615%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +16%
Contains more Other +128.5%
Contains more Fats +657.1%
Contains more Carbs +238.7%
Equal in Protein - 5.6
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Water +16%
Contains more Other +128.5%
Contains more Fats +657.1%
Contains more Carbs +238.7%
Equal in Protein - 5.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +224%
Contains more Polyunsaturated fat +868.2%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +224%
Contains more Polyunsaturated fat +868.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Grape leaves Opinion
Net carbs 4.81g 6.31g Grape leaves
Protein 5.81g 5.6g Nori
Fats 0.28g 2.12g Grape leaves
Carbs 5.11g 17.31g Grape leaves
Calories 35kcal 93kcal Grape leaves
Sugar 0.49g 6.3g Nori
Fiber 0.3g 11g Grape leaves
Calcium 70mg 363mg Grape leaves
Iron 1.8mg 2.63mg Grape leaves
Magnesium 2mg 95mg Grape leaves
Phosphorus 58mg 91mg Grape leaves
Potassium 356mg 272mg Nori
Sodium 48mg 9mg Grape leaves
Zinc 1.05mg 0.67mg Nori
Copper 0.264mg 0.415mg Grape leaves
Manganese 0.988mg 2.855mg Grape leaves
Selenium 0.7µg 0.9µg Grape leaves
Vitamin A 5202IU 27521IU Grape leaves
Vitamin A RAE 260µg 1376µg Grape leaves
Vitamin E 1mg 2mg Grape leaves
Vitamin C 39mg 11.1mg Nori
Vitamin B1 0.098mg 0.04mg Nori
Vitamin B2 0.446mg 0.354mg Nori
Vitamin B3 1.47mg 2.362mg Grape leaves
Vitamin B5 0.521mg 0.231mg Nori
Vitamin B6 0.159mg 0.4mg Grape leaves
Folate 146µg 83µg Nori
Vitamin K 4µg 108.6µg Grape leaves
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 0.336g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.081g Grape leaves
Polyunsaturated fat 0.11g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
192%
Grape leaves
Minerals Daily Need Coverage Score
40%
Nori
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 5.81g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.275g)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.