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  6. Fish sauce vs. Nori

Fish sauce vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between fish sauce and nori

  • Fish sauce is higher in magnesium, vitamin B12, and vitamin B6, yet nori is higher in vitamin A, vitamin C, manganese, vitamin B2, copper, and folate.
  • Fish sauce covers your daily sodium needs 339% more than nori.
  • The amount of sodium in nori is lower.

Food varieties used in this article are Sauce, fish, ready-to-serve and Seaweed, laver, raw.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 +8650%
Contains more SeleniumSelenium +1200%
Contains more CalciumCalcium +62.8%
Contains more PotassiumPotassium +23.6%
Contains more IronIron +130.8%
Contains more CopperCopper +428%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +728.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +324%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Nori
Nori
8
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 B3Vitamin B3 +57.3%
Contains more Vitamin B6Vitamin B6 +149.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +26.9%
Contains more Vitamin CVitamin C +7700%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +716.7%
Contains more Vitamin B2Vitamin B2 +682.5%
Contains more Vitamin B5Vitamin B5 +341.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +186.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fish sauce Nori DV% diff.
Sodium 7851mg 48mg 339%
Vitamin C 0.5mg 39mg 43%
Magnesium 175mg 2mg 41%
Manganese 0.233mg 0.988mg 33%
Vitamin B2 0.057mg 0.446mg 30%
Vitamin A 4µg 260µg 28%
Copper 0.05mg 0.264mg 24%
Folate 51µg 146µg 24%
Vitamin B12 0.48µg 0µg 20%
Vitamin B6 0.396mg 0.159mg 18%
Selenium 9.1µg 0.7µg 15%
Iron 0.78mg 1.8mg 13%
Vitamin B5 0.118mg 0.521mg 8%
Zinc 0.2mg 1.05mg 8%
Phosphorus 7mg 58mg 7%
Vitamin B1 0.012mg 0.098mg 7%
Vitamin E 0mg 1mg 7%
Vitamin B3 2.313mg 1.47mg 5%
Calcium 43mg 70mg 3%
Vitamin K 0µg 4µg 3%
Potassium 288mg 356mg 2%
Protein 5.06g 5.81g 2%
Polyunsaturated fat 0.003g 0.11g 1%
Fiber 0g 0.3g 1%
Choline 13.2mg 10.4mg 1%
Calories 35kcal 35kcal 0%
Fats 0.01g 0.28g 0%
Carbs 3.64g 5.11g 0%
Net carbs 3.64g 4.81g N/A
Sugar 3.64g 0.49g N/A
Saturated fat 0.003g 0.061g 0%
Monounsaturated fat 0.002g 0.025g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.001g 0.08g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Nori
Nori
4
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 OtherOther +436.3%
Contains more ProteinProtein +14.8%
Contains more FatsFats +2700%
Contains more CarbsCarbs +40.4%
Contains more WaterWater +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Nori
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 less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +1150%
Contains more Poly. FatPolyunsaturated fat +3566.7%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.