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English muffin vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between English muffins and nori

  • English muffins are higher in phosphorus and fiber, yet nori is higher in vitamin A, vitamin C, manganese, folate, vitamin B2, copper, and iron.
  • Nori covers your daily vitamin A needs 104% more than English muffins.
  • English muffins contain 10 times more sodium than nori. While English muffins contain 464mg of sodium, nori contains only 48mg.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Seaweed, laver, raw.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +950%
Contains more PhosphorusPhosphorus +129.3%
Contains more CalciumCalcium +34.6%
Contains more PotassiumPotassium +171.8%
Contains more IronIron +102.2%
Contains more CopperCopper +104.7%
Contains more ZincZinc +50%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +176.8%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B1Vitamin B1 +84.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +38900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +189.6%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin B6Vitamin B6 +269.8%
Contains more FolateFolate +294.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.47mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
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 ProteinProtein +32.5%
Contains more FatsFats +542.9%
Contains more CarbsCarbs +800.2%
Contains more WaterWater +102%
Contains more OtherOther +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
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 +1108%
Contains more Poly. FatPolyunsaturated fat +707.3%
Contains less Sat. FatSaturated fat -76.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Nori DV% diff.
Vitamin C 0.1mg 39mg 43%
Vitamin A 0µg 260µg 29%
Folate 37µg 146µg 27%
Manganese 0.357mg 0.988mg 27%
Vitamin B2 0.154mg 0.446mg 22%
Sodium 464mg 48mg 18%
Copper 0.129mg 0.264mg 15%
Carbs 46g 5.11g 14%
Phosphorus 133mg 58mg 11%
Iron 0.89mg 1.8mg 11%
Calories 235kcal 35kcal 10%
Fiber 2.7g 0.3g 10%
Vitamin B6 0.043mg 0.159mg 9%
Vitamin B1 0.181mg 0.098mg 7%
Potassium 131mg 356mg 7%
Vitamin E 1mg 7%
Polyunsaturated fat 0.888g 0.11g 5%
Magnesium 21mg 2mg 5%
Protein 7.7g 5.81g 4%
Vitamin K 4µg 3%
Zinc 0.7mg 1.05mg 3%
Choline 10.4mg 2%
Vitamin B5 0.446mg 0.521mg 2%
Calcium 52mg 70mg 2%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.28g 2%
Monounsaturated fat 0.302g 0.025g 1%
Saturated fat 0.259g 0.061g 1%
Selenium 0.7µg 1%
Vitamin B3 1.566mg 1.47mg 1%
Net carbs 43.3g 4.81g N/A
Sugar 0.49g N/A
Tryptophan 0.092mg 0.043mg 0%
Threonine 0.242mg 0.232mg 0%
Isoleucine 0.315mg 0.259mg 0%
Leucine 0.553mg 0.501mg 0%
Lysine 0.241mg 0.222mg 0%
Methionine 0.139mg 0.145mg 0%
Phenylalanine 0.379mg 0.273mg 0%
Valine 0.353mg 0.402mg 0%
Histidine 0.17mg 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
14%
English muffin
45%
Nori
Minerals Daily Need Coverage Score
30%
English muffin
40%
Nori

Comparison summary

Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 416mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.198g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 77)
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 is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.49g)
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.