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Plantain raw vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and nori

  • Plantain raw has more vitamin B6, magnesium, and fiber; however, nori is higher in vitamin A, folate, vitamin B2, vitamin C, copper, iron, and zinc.
  • Nori covers your daily need for vitamin A, 82% more than plantain raw.
  • Plantain raw has 19 times more magnesium than nori. While plantain raw has 37mg of magnesium, nori has only 2mg.

These are the specific foods used in this comparison Plantains, raw and Seaweed, laver, raw.

Infographic

Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Nori
6
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 +1750%
Contains more PotassiumPotassium +40.2%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +200%
Contains more CopperCopper +225.9%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +70.6%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Nori
9
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 B6Vitamin B6 +88.1%
Contains more CholineCholine +29.8%
Contains more Vitamin CVitamin C +112%
Contains more Vitamin AVitamin A +364.3%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +88.5%
Contains more Vitamin B2Vitamin B2 +725.9%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin B5Vitamin B5 +100.4%
Contains more Vitamin KVitamin K +471.4%
Contains more FolateFolate +563.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +32.1%
Contains more CarbsCarbs +524.1%
Contains more ProteinProtein +346.9%
Contains more WaterWater +30.3%
Contains more OtherOther +225%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Nori
2
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 +28%
Contains less Sat. FatSaturated fat -57.3%
Contains more Poly. FatPolyunsaturated fat +59.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Nori DV% diff.
Manganese 0.988mg 43%
Folate 22µg 146µg 31%
Vitamin B2 0.054mg 0.446mg 30%
Vitamin C 18.4mg 39mg 23%
Vitamin A 56µg 260µg 23%
Copper 0.081mg 0.264mg 20%
Iron 0.6mg 1.8mg 15%
Vitamin B6 0.299mg 0.159mg 11%
Carbs 31.89g 5.11g 9%
Protein 1.3g 5.81g 9%
Magnesium 37mg 2mg 8%
Fiber 2.3g 0.3g 8%
Zinc 0.14mg 1.05mg 8%
Calcium 3mg 70mg 7%
Vitamin E 0.14mg 1mg 6%
Vitamin B3 0.686mg 1.47mg 5%
Vitamin B5 0.26mg 0.521mg 5%
Calories 122kcal 35kcal 4%
Vitamin B1 0.052mg 0.098mg 4%
Potassium 499mg 356mg 4%
Phosphorus 34mg 58mg 3%
Vitamin K 0.7µg 4µg 3%
Sodium 4mg 48mg 2%
Selenium 1.5µg 0.7µg 1%
Choline 13.5mg 10.4mg 1%
Fats 0.37g 0.28g 0%
Net carbs 29.59g 4.81g N/A
Sugar 15g 0.49g N/A
Saturated fat 0.143g 0.061g 0%
Monounsaturated fat 0.032g 0.025g 0%
Polyunsaturated fat 0.069g 0.11g 0%
Tryptophan 0.015mg 0.043mg 0%
Threonine 0.034mg 0.232mg 0%
Isoleucine 0.036mg 0.259mg 0%
Leucine 0.059mg 0.501mg 0%
Lysine 0.06mg 0.222mg 0%
Methionine 0.017mg 0.145mg 0%
Phenylalanine 0.044mg 0.273mg 0%
Valine 0.046mg 0.402mg 0%
Histidine 0.064mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
45%
Nori
Minerals Daily Need Coverage Score
15%
Plantain raw
40%
Nori

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 44mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 14.51g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.082g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.