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Plum vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between plums and nori

  • Nori is higher than plums in vitamin A, manganese, folate, vitamin C, vitamin B2, copper, iron, vitamin B6, zinc, and vitamin B5.
  • Nori covers your daily vitamin A needs 97% more than plums.

Food varieties used in this article are Plums, raw and Seaweed, laver, raw.

Infographic

Plum 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.
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Nori
Nori
8
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 +250%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +126.8%
Contains more IronIron +958.8%
Contains more CopperCopper +363.2%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +262.5%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
1
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 KVitamin K +60%
Contains more Vitamin CVitamin C +310.5%
Contains more Vitamin AVitamin A +1429.4%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +1615.4%
Contains more Vitamin B3Vitamin B3 +252.5%
Contains more Vitamin B5Vitamin B5 +285.9%
Contains more Vitamin B6Vitamin B6 +448.3%
Contains more FolateFolate +2820%
Contains more CholineCholine +447.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Nori DV% diff.
Manganese 0.052mg 0.988mg 41%
Folate 5µg 146µg 35%
Vitamin C 9.5mg 39mg 33%
Vitamin B2 0.026mg 0.446mg 32%
Vitamin A 17µg 260µg 27%
Copper 0.057mg 0.264mg 23%
Iron 0.17mg 1.8mg 20%
Protein 0.7g 5.81g 10%
Vitamin B6 0.029mg 0.159mg 10%
Zinc 0.1mg 1.05mg 9%
Vitamin B5 0.135mg 0.521mg 8%
Vitamin B3 0.417mg 1.47mg 7%
Potassium 157mg 356mg 6%
Phosphorus 16mg 58mg 6%
Calcium 6mg 70mg 6%
Vitamin B1 0.028mg 0.098mg 6%
Vitamin E 0.26mg 1mg 5%
Fructose 3.07g 4%
Fiber 1.4g 0.3g 4%
Vitamin K 6.4µg 4µg 2%
Sodium 0mg 48mg 2%
Carbs 11.42g 5.11g 2%
Choline 1.9mg 10.4mg 2%
Calories 46kcal 35kcal 1%
Selenium 0µg 0.7µg 1%
Magnesium 7mg 2mg 1%
Fats 0.28g 0.28g 0%
Net carbs 10.02g 4.81g N/A
Sugar 9.92g 0.49g N/A
Saturated fat 0.017g 0.061g 0%
Monounsaturated fat 0.134g 0.025g 0%
Polyunsaturated fat 0.044g 0.11g 0%
Tryptophan 0.009mg 0.043mg 0%
Threonine 0.01mg 0.232mg 0%
Isoleucine 0.014mg 0.259mg 0%
Leucine 0.015mg 0.501mg 0%
Lysine 0.016mg 0.222mg 0%
Methionine 0.008mg 0.145mg 0%
Phenylalanine 0.014mg 0.273mg 0%
Valine 0.016mg 0.402mg 0%
Histidine 0.009mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Nori
Nori
2
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 CarbsCarbs +123.5%
Contains more ProteinProtein +730%
Contains more OtherOther +918.9%
~equal in Fats ~0.28g
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +436%
Contains more Poly. FatPolyunsaturated fat +150%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.