Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cheese
  5. Compare
  6. Cheese vs. Nori

Cheese vs. Nori — In-Depth Nutrition Comparison

Compare

A recap on the 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

Cheese vs Nori 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Nori
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 +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.
Cheese
Cheese
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Nori
Nori
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +26.9%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin B2 ~0.446mg

All nutrients comparison - raw data values

Nutrient Cheese Nori 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%
Copper 0.03mg 0.264mg 26%
Sodium 653mg 48mg 26%
Zinc 3.64mg 1.05mg 24%
Monounsaturated fat 9.246g 0.025g 23%
Iron 0.14mg 1.8mg 21%
Calories 404kcal 35kcal 18%
Vitamin B3 0.059mg 1.47mg 9%
Polyunsaturated fat 1.421g 0.11g 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* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.71mg 1mg 2%
Vitamin B5 0.41mg 0.521mg 2%
Carbs 3.09g 5.11g 1%
Fiber 0g 0.3g 1%
Vitamin B2 0.428mg 0.446mg 1%
Vitamin K 2.4µg 4µg 1%
Choline 16.5mg 10.4mg 1%
Protein per 100 calories 5.7g 17g N/A
Calories per 10 g protein 177kcal 60kcal N/A
Weight per 100 calories 25g 286g N/A
Unsaturated / Saturated Fat ratio 0.57 2.2 N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +36884%
Contains more Poly. FatPolyunsaturated fat +1191.8%
Contains less Sat. FatSaturated fat -99.7%

People also compare

Cheese
Cheese vs Mozzarella
Mozzarella
Cheese
Cheese vs Butter
Butter
Cheese
Cheese vs Milk
Milk
Nori
Nori vs Seaweed
Seaweed
Nori
Nori vs Water
Water
Nori
Nori vs Wakame
Wakame

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.