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  6. Nori vs. Pumpkin

Nori vs. Pumpkin — In-Depth Nutrition Comparison

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How are Nori and Pumpkin different?

  • Nori has more Manganese, Vitamin C, Folate, Vitamin B2, Copper, Iron, Vitamin B6, Zinc, Vitamin B3, and Vitamin B5 than Pumpkin.
  • Daily need coverage for Manganese from Nori is 39% higher.
  • Nori contains 16 times more Folate than Pumpkin. While Nori contains 146µg of Folate, Pumpkin contains only 9µg.

Seaweed, laver, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Nori vs Pumpkin 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
8
:
2
Pumpkin
Pumpkin
Contains more Calcium +366.7%
Contains more Iron +215.8%
Contains more Phosphorus +93.3%
Contains more Potassium +54.8%
Contains more Zinc +356.5%
Contains more Copper +190.1%
Contains more Manganese +1010.1%
Contains more Selenium +250%
Contains more Magnesium +350%
Contains less Sodium -97.9%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +366.7%
Contains more Iron +215.8%
Contains more Phosphorus +93.3%
Contains more Potassium +54.8%
Contains more Zinc +356.5%
Contains more Copper +190.1%
Contains more Manganese +1010.1%
Contains more Selenium +250%
Contains more Magnesium +350%
Contains less Sodium -97.9%

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
9
:
1
Pumpkin
Pumpkin
Contains more Vitamin E +25%
Contains more Vitamin C +729.8%
Contains more Vitamin B1 +216.1%
Contains more Vitamin B2 +471.8%
Contains more Vitamin B3 +255.9%
Contains more Vitamin B5 +159.2%
Contains more Vitamin B6 +261.4%
Contains more Folate +1522.2%
Contains more Vitamin K +400%
Contains more Vitamin A +10.6%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +25%
Contains more Vitamin C +729.8%
Contains more Vitamin B1 +216.1%
Contains more Vitamin B2 +471.8%
Contains more Vitamin B3 +255.9%
Contains more Vitamin B5 +159.2%
Contains more Vitamin B6 +261.4%
Contains more Folate +1522.2%
Contains more Vitamin K +400%
Contains more Vitamin A +10.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Pumpkin
Pumpkin
Contains more Protein +706.9%
Contains more Fats +300%
Contains more Other +508.1%
Contains more Water +10.2%
Equal in Carbs - 4.9
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
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +706.9%
Contains more Fats +300%
Contains more Other +508.1%
Contains more Water +10.2%
Equal in Carbs - 4.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +177.8%
Contains more Polyunsaturated fat +2650%
Contains less Saturated Fat -39.3%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +177.8%
Contains more Polyunsaturated fat +2650%
Contains less Saturated Fat -39.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Pumpkin Opinion
Net carbs 4.81g 3.8g Nori
Protein 5.81g 0.72g Nori
Fats 0.28g 0.07g Nori
Carbs 5.11g 4.9g Nori
Calories 35kcal 20kcal Nori
Sugar 0.49g 2.08g Nori
Fiber 0.3g 1.1g Pumpkin
Calcium 70mg 15mg Nori
Iron 1.8mg 0.57mg Nori
Magnesium 2mg 9mg Pumpkin
Phosphorus 58mg 30mg Nori
Potassium 356mg 230mg Nori
Sodium 48mg 1mg Pumpkin
Zinc 1.05mg 0.23mg Nori
Copper 0.264mg 0.091mg Nori
Manganese 0.988mg 0.089mg Nori
Selenium 0.7µg 0.2µg Nori
Vitamin A 5202IU 5755IU Pumpkin
Vitamin A RAE 260µg 288µg Pumpkin
Vitamin E 1mg 0.8mg Nori
Vitamin C 39mg 4.7mg Nori
Vitamin B1 0.098mg 0.031mg Nori
Vitamin B2 0.446mg 0.078mg Nori
Vitamin B3 1.47mg 0.413mg Nori
Vitamin B5 0.521mg 0.201mg Nori
Vitamin B6 0.159mg 0.044mg Nori
Folate 146µg 9µg Nori
Vitamin K 4µg 0.8µg Nori
Tryptophan 0.043mg 0.009mg Nori
Threonine 0.232mg 0.021mg Nori
Isoleucine 0.259mg 0.023mg Nori
Leucine 0.501mg 0.034mg Nori
Lysine 0.222mg 0.039mg Nori
Methionine 0.145mg 0.008mg Nori
Phenylalanine 0.273mg 0.023mg Nori
Valine 0.402mg 0.025mg Nori
Histidine 0.14mg 0.011mg Nori
Saturated Fat 0.061g 0.037g Pumpkin
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.009g Nori
Polyunsaturated fat 0.11g 0.004g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Pumpkin
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
37%
Pumpkin
Minerals Daily Need Coverage Score
40%
Nori
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.024g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.59g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 52)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
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 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.