Cheese vs. Nori — In-Depth Nutrition Comparison
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A recap on differences between cheese and nori
- Cheese is higher in calcium, phosphorus, selenium, and vitamin B12, yet nori is higher in vitamin A, vitamin C, manganese, and folate.
- Cheese covers your daily saturated fat needs 94% more than nori.
- The amount of cholesterol in nori is lower.
Food varieties used in this article are Cheese, cheddar and Seaweed, laver, raw.
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.
| Contains more MagnesiumMagnesium | +1250% |
| Contains more CalciumCalcium | +914.3% |
| Contains more ZincZinc | +246.7% |
| Contains more PhosphorusPhosphorus | +684.5% |
| Contains more SeleniumSelenium | +3971.4% |
| Contains more PotassiumPotassium | +368.4% |
| Contains more IronIron | +1185.7% |
| Contains more CopperCopper | +780% |
| Contains less SodiumSodium | -92.6% |
| Contains more ManganeseManganese | +3559.3% |
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.
| Contains more Vitamin AVitamin A | +26.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +58.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +40.8% |
| Contains more Vitamin B1Vitamin B1 | +237.9% |
| Contains more Vitamin B3Vitamin B3 | +2391.5% |
| Contains more Vitamin B5Vitamin B5 | +27.1% |
| Contains more Vitamin B6Vitamin B6 | +140.9% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +440.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +293.6% |
| Contains more FatsFats | +11796.4% |
| Contains more CarbsCarbs | +65.4% |
| Contains more WaterWater | +129.7% |
~equal in
Other
~3.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +36884% |
| Contains more Poly. FatPolyunsaturated fat | +1191.8% |
| Contains less Sat. FatSaturated fat | -99.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 18.867g | 0.061g | 85% |
| Calcium | 710mg | 70mg | 64% |
| Phosphorus | 455mg | 58mg | 57% |
| Fats | 33.31g | 0.28g | 51% |
| Selenium | 28.5µg | 0.7µg | 51% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Vitamin C | 0mg | 39mg | 43% |
| Manganese | 0.027mg | 0.988mg | 42% |
| Protein | 22.87g | 5.81g | 34% |
| Cholesterol | 99mg | 0mg | 33% |
| Folate | 27µg | 146µg | 30% |
| Sodium | 653mg | 48mg | 26% |
| Copper | 0.03mg | 0.264mg | 26% |
| Zinc | 3.64mg | 1.05mg | 24% |
| Monounsaturated fat | 9.246g | 0.025g | 23% |
| Iron | 0.14mg | 1.8mg | 21% |
| Calories | 404kcal | 35kcal | 18% |
| Polyunsaturated fat | 1.421g | 0.11g | 9% |
| Vitamin B3 | 0.059mg | 1.47mg | 9% |
| Potassium | 76mg | 356mg | 8% |
| Vitamin A | 330µg | 260µg | 8% |
| Vitamin B6 | 0.066mg | 0.159mg | 7% |
| Magnesium | 27mg | 2mg | 6% |
| Vitamin B1 | 0.029mg | 0.098mg | 6% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Vitamin E | 0.71mg | 1mg | 2% |
| Vitamin B5 | 0.41mg | 0.521mg | 2% |
| Choline | 16.5mg | 10.4mg | 1% |
| Vitamin B2 | 0.428mg | 0.446mg | 1% |
| Vitamin K | 2.4µg | 4µg | 1% |
| Fiber | 0g | 0.3g | 1% |
| Carbs | 3.09g | 5.11g | 1% |
| Net carbs | 3.09g | 4.81g | N/A |
| Sugar | 0.48g | 0.49g | N/A |
| Trans fat | 0.917g | 0g | N/A |
| Tryptophan | 0.547mg | 0.043mg | 0% |
| Threonine | 1.044mg | 0.232mg | 0% |
| Isoleucine | 1.206mg | 0.259mg | 0% |
| Leucine | 1.939mg | 0.501mg | 0% |
| Lysine | 1.025mg | 0.222mg | 0% |
| Methionine | 0.547mg | 0.145mg | 0% |
| Phenylalanine | 1.074mg | 0.273mg | 0% |
| Valine | 1.404mg | 0.402mg | 0% |
| Histidine | 0.547mg | 0.14mg | 0% |
| Omega-3 - EPA | 0.01g | 0.08g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.017g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
45%
Minerals Daily Need Coverage Score
79%
40%
Comparison summary
Which food is lower in Cholesterol?
Nori is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Nori contains less Sodium (difference - 605mg)
Which food is lower in Saturated fat?
Nori is lower in Saturated fat (difference - 18.806g)
Which food is lower in glycemic index?
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori is cheaper (difference - $2)
Which food is richer in vitamins?
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 0.01g)
Which food is richer in minerals?
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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.