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Amaranth vs. Nori — In-Depth Nutrition Comparison

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How are amaranth and nori different?

  • Amaranth is richer in magnesium, phosphorus, selenium, and fiber, while nori is higher in vitamin B2, folate, copper, vitamin B3, vitamin B1, and potassium.
  • Nori covers your daily need for vitamin B2, 33% more than amaranth.
  • Amaranth contains 33 times more magnesium than nori. Amaranth contains 65mg of magnesium, while nori contains 2mg.

Amaranth grain, cooked and Seaweed, laver, raw types were used in this article.

Infographic

Amaranth vs Nori infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Nori
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +3150%
Contains more IronIron +16.7%
Contains more PhosphorusPhosphorus +155.2%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +685.7%
Contains more CalciumCalcium +48.9%
Contains more PotassiumPotassium +163.7%
Contains more CopperCopper +77.2%
Contains more ZincZinc +22.1%
Contains more ManganeseManganese +15.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Nori
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B1Vitamin B1 +553.3%
Contains more Vitamin B2Vitamin B2 +1927.3%
Contains more Vitamin B3Vitamin B3 +525.5%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more FolateFolate +563.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Nori
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
Contains more FatsFats +464.3%
Contains more CarbsCarbs +265.8%
Contains more ProteinProtein +52.9%
Contains more WaterWater +13.1%
Contains more OtherOther +389.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Nori DV% diff.
Vitamin C 39mg 43%
Vitamin B2 0.022mg 0.446mg 33%
Folate 22µg 146µg 31%
Vitamin A 260µg 29%
Magnesium 65mg 2mg 15%
Copper 0.149mg 0.264mg 13%
Phosphorus 148mg 58mg 13%
Vitamin B5 0.521mg 10%
Selenium 5.5µg 0.7µg 9%
Vitamin B3 0.235mg 1.47mg 8%
Fiber 2.1g 0.3g 7%
Potassium 135mg 356mg 7%
Starch 16.23g 7%
Vitamin B1 0.015mg 0.098mg 7%
Manganese 0.854mg 0.988mg 6%
Carbs 18.69g 5.11g 5%
Vitamin E 0.19mg 1mg 5%
Iron 2.1mg 1.8mg 4%
Protein 3.8g 5.81g 4%
Vitamin B6 0.113mg 0.159mg 4%
Vitamin K 4µg 3%
Calories 102kcal 35kcal 3%
Sodium 6mg 48mg 2%
Zinc 0.86mg 1.05mg 2%
Calcium 47mg 70mg 2%
Fats 1.58g 0.28g 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.11g 1%
Net carbs 16.59g 4.81g N/A
Sugar 0.49g N/A
Saturated fat 0.061g 0%
Monounsaturated fat 0.025g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Amaranth
45%
Nori
Minerals Daily Need Coverage Score
43%
Amaranth
40%
Nori

Comparison summary

Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 97)
Which food is cheaper?
Nori
Nori is cheaper (difference - $3)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.061g)
Which food is richer in minerals?
?
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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.