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Nori vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between Nori and Summer squash?

  • Nori is richer than Summer squash in Manganese, Folate, Vitamin A RAE, Vitamin C, Copper, Vitamin B2, Iron, Vitamin B5, Zinc, and Vitamin B3.
  • Nori's daily need coverage for Manganese is 35% more.
  • Nori has 26 times more Vitamin A RAE than Summer squash. While Nori has 260µg of Vitamin A RAE, Summer squash has only 10µg.

We used Seaweed, laver, raw and Squash, summer, all varieties, raw types in this article.

Infographic

Nori vs Summer squash 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 Calcium +366.7%
Contains more Iron +414.3%
Contains more Phosphorus +52.6%
Contains more Potassium +35.9%
Contains more Zinc +262.1%
Contains more Copper +417.6%
Contains more Manganese +464.6%
Contains more Selenium +250%
Contains more Magnesium +750%
Contains less Sodium -95.8%
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% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +366.7%
Contains more Iron +414.3%
Contains more Phosphorus +52.6%
Contains more Potassium +35.9%
Contains more Zinc +262.1%
Contains more Copper +417.6%
Contains more Manganese +464.6%
Contains more Selenium +250%
Contains more Magnesium +750%
Contains less Sodium -95.8%

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
9
:
Contains more Vitamin A +2501%
Contains more Vitamin E +733.3%
Contains more Vitamin C +129.4%
Contains more Vitamin B1 +104.2%
Contains more Vitamin B2 +214.1%
Contains more Vitamin B3 +201.8%
Contains more Vitamin B5 +236.1%
Contains more Folate +403.4%
Contains more Vitamin K +33.3%
Contains more Vitamin B6 +37.1%
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 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +2501%
Contains more Vitamin E +733.3%
Contains more Vitamin C +129.4%
Contains more Vitamin B1 +104.2%
Contains more Vitamin B2 +214.1%
Contains more Vitamin B3 +201.8%
Contains more Vitamin B5 +236.1%
Contains more Folate +403.4%
Contains more Vitamin K +33.3%
Contains more Vitamin B6 +37.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +380.2%
Contains more Fats +55.6%
Contains more Carbs +52.5%
Contains more Other +508.1%
Contains more Water +11.3%
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +380.2%
Contains more Fats +55.6%
Contains more Carbs +52.5%
Contains more Other +508.1%
Contains more Water +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +23.6%
Contains less Saturated Fat -27.9%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +23.6%
Contains less Saturated Fat -27.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Summer squash Opinion
Net carbs 4.81g 2.25g Nori
Protein 5.81g 1.21g Nori
Fats 0.28g 0.18g Nori
Carbs 5.11g 3.35g Nori
Calories 35kcal 16kcal Nori
Fructose 0.95g Summer squash
Sugar 0.49g 2.2g Nori
Fiber 0.3g 1.1g Summer squash
Calcium 70mg 15mg Nori
Iron 1.8mg 0.35mg Nori
Magnesium 2mg 17mg Summer squash
Phosphorus 58mg 38mg Nori
Potassium 356mg 262mg Nori
Sodium 48mg 2mg Summer squash
Zinc 1.05mg 0.29mg Nori
Copper 0.264mg 0.051mg Nori
Manganese 0.988mg 0.175mg Nori
Selenium 0.7µg 0.2µg Nori
Vitamin A 5202IU 200IU Nori
Vitamin A RAE 260µg 10µg Nori
Vitamin E 1mg 0.12mg Nori
Vitamin C 39mg 17mg Nori
Vitamin B1 0.098mg 0.048mg Nori
Vitamin B2 0.446mg 0.142mg Nori
Vitamin B3 1.47mg 0.487mg Nori
Vitamin B5 0.521mg 0.155mg Nori
Vitamin B6 0.159mg 0.218mg Summer squash
Folate 146µg 29µg Nori
Vitamin K 4µg 3µg Nori
Tryptophan 0.043mg 0.011mg Nori
Threonine 0.232mg 0.028mg Nori
Isoleucine 0.259mg 0.042mg Nori
Leucine 0.501mg 0.069mg Nori
Lysine 0.222mg 0.065mg Nori
Methionine 0.145mg 0.017mg Nori
Phenylalanine 0.273mg 0.041mg Nori
Valine 0.402mg 0.053mg Nori
Histidine 0.14mg 0.025mg Nori
Saturated Fat 0.061g 0.044g Summer squash
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.016g Nori
Polyunsaturated fat 0.11g 0.089g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
40%
Nori
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.017g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.71g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 13)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.