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  6. Mozzarella vs. Nori

Mozzarella vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between mozzarella and nori

  • Mozzarella has more phosphorus, calcium, vitamin B12, and selenium; however, nori is higher in vitamin A, vitamin C, folate, copper, and iron.
  • Nori covers your daily need for vitamin A, 94% more than mozzarella.
  • Nori has less saturated fat.

These are the specific foods used in this comparison Cheese, mozzarella, low sodium and Seaweed, laver, raw.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Nori
Nori
4
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 +1200%
Contains more CalciumCalcium +944.3%
Contains more ZincZinc +198.1%
Contains more PhosphorusPhosphorus +803.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +2142.9%
Contains more PotassiumPotassium +274.7%
Contains more IronIron +620%
Contains more CopperCopper +877.8%

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.
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Nori
Nori
10
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +89.8%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B2Vitamin B2 +31.2%
Contains more Vitamin B3Vitamin B3 +1125%
Contains more Vitamin B6Vitamin B6 +98.8%
Contains more Vitamin KVitamin K +122.2%
Contains more FolateFolate +1522.2%

All nutrients comparison - raw data values

Nutrient Mozzarella Nori DV% diff.
Phosphorus 524mg 58mg 67%
Calcium 731mg 70mg 66%
Saturated fat 10.867g 0.061g 49%
Vitamin C 0mg 39mg 43%
Protein 27.5g 5.81g 43%
Manganese 0.988mg 43%
Vitamin B12 0.92µg 0µg 38%
Folate 9µg 146µg 34%
Selenium 15.7µg 0.7µg 27%
Fats 17.1g 0.28g 26%
Copper 0.027mg 0.264mg 26%
Iron 0.25mg 1.8mg 19%
Zinc 3.13mg 1.05mg 19%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 260µg 14%
Monounsaturated fat 4.844g 0.025g 12%
Calories 280kcal 35kcal 12%
Vitamin B5 0.521mg 10%
Potassium 95mg 356mg 8%
Vitamin B2 0.34mg 0.446mg 8%
Vitamin B3 0.12mg 1.47mg 8%
Vitamin B1 0.02mg 0.098mg 7%
Vitamin E 0.15mg 1mg 6%
Vitamin B6 0.08mg 0.159mg 6%
Magnesium 26mg 2mg 6%
Polyunsaturated fat 0.509g 0.11g 3%
Vitamin D 0.3µg 0µg 2%
Vitamin K 1.8µg 4µg 2%
Vitamin D 13IU 0IU 2%
Sodium 16mg 48mg 1%
Carbs 3.1g 5.11g 1%
Choline 18.4mg 10.4mg 1%
Fiber 0g 0.3g 1%
Net carbs 3.1g 4.81g N/A
Sugar 1.23g 0.49g N/A
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 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Nori
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 ProteinProtein +373.3%
Contains more FatsFats +6007.1%
Contains more CarbsCarbs +64.8%
Contains more WaterWater +70.4%
Contains more OtherOther +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +19276%
Contains more Poly. FatPolyunsaturated fat +362.7%
Contains less Sat. FatSaturated fat -99.4%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.