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

Garden asparagus vs. Nori — In-Depth Nutrition Comparison

Compare

What are the differences between Garden asparagus and Nori?

  • Garden asparagus is higher in Vitamin K, and Fiber, yet Nori is higher in Vitamin C, Manganese, Vitamin A RAE, Folate, Vitamin B2, Copper, and Vitamin B6.
  • Nori's daily need coverage for Vitamin C is 37% more.
  • Garden asparagus has 10 times more Vitamin K than Nori. While Garden asparagus has 41.6µg of Vitamin K, Nori has only 4µg.

We used Asparagus, raw and Seaweed, laver, raw types in this article.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
4
:
6
Nori
Nori
Contains more Iron +18.9%
Contains more Magnesium +600%
Contains less Sodium -95.8%
Contains more Selenium +228.6%
Contains more Calcium +191.7%
Contains more Phosphorus +11.5%
Contains more Potassium +76.2%
Contains more Zinc +94.4%
Contains more Copper +39.7%
Contains more Manganese +525.3%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Iron +18.9%
Contains more Magnesium +600%
Contains less Sodium -95.8%
Contains more Selenium +228.6%
Contains more Calcium +191.7%
Contains more Phosphorus +11.5%
Contains more Potassium +76.2%
Contains more Zinc +94.4%
Contains more Copper +39.7%
Contains more Manganese +525.3%

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.
Garden asparagus
Garden asparagus
3
:
7
Nori
Nori
Contains more Vitamin E +13%
Contains more Vitamin B1 +45.9%
Contains more Vitamin K +940%
Contains more Vitamin A +588.1%
Contains more Vitamin C +596.4%
Contains more Vitamin B2 +216.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +74.7%
Contains more Folate +180.8%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin E +13%
Contains more Vitamin B1 +45.9%
Contains more Vitamin K +940%
Contains more Vitamin A +588.1%
Contains more Vitamin C +596.4%
Contains more Vitamin B2 +216.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +74.7%
Contains more Folate +180.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Nori
Nori
Contains more Protein +164.1%
Contains more Fats +133.3%
Contains more Carbs +31.7%
Contains more Other +550%
Equal in Water - 85.03
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Nori
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 Protein +164.1%
Contains more Fats +133.3%
Contains more Carbs +31.7%
Contains more Other +550%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Nori
Nori
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +120%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +120%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Nori Opinion
Net carbs 1.78g 4.81g Nori
Protein 2.2g 5.81g Nori
Fats 0.12g 0.28g Nori
Carbs 3.88g 5.11g Nori
Calories 20kcal 35kcal Nori
Fructose 1g Garden asparagus
Sugar 1.88g 0.49g Nori
Fiber 2.1g 0.3g Garden asparagus
Calcium 24mg 70mg Nori
Iron 2.14mg 1.8mg Garden asparagus
Magnesium 14mg 2mg Garden asparagus
Phosphorus 52mg 58mg Nori
Potassium 202mg 356mg Nori
Sodium 2mg 48mg Garden asparagus
Zinc 0.54mg 1.05mg Nori
Copper 0.189mg 0.264mg Nori
Manganese 0.158mg 0.988mg Nori
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 5202IU Nori
Vitamin A RAE 38µg 260µg Nori
Vitamin E 1.13mg 1mg Garden asparagus
Vitamin C 5.6mg 39mg Nori
Vitamin B1 0.143mg 0.098mg Garden asparagus
Vitamin B2 0.141mg 0.446mg Nori
Vitamin B3 0.978mg 1.47mg Nori
Vitamin B5 0.274mg 0.521mg Nori
Vitamin B6 0.091mg 0.159mg Nori
Folate 52µg 146µg Nori
Vitamin K 41.6µg 4µg Garden asparagus
Tryptophan 0.027mg 0.043mg Nori
Threonine 0.084mg 0.232mg Nori
Isoleucine 0.075mg 0.259mg Nori
Leucine 0.128mg 0.501mg Nori
Lysine 0.104mg 0.222mg Nori
Methionine 0.031mg 0.145mg Nori
Phenylalanine 0.075mg 0.273mg Nori
Valine 0.115mg 0.402mg Nori
Histidine 0.049mg 0.14mg Nori
Saturated Fat 0.04g 0.061g Garden asparagus
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0g 0.025g Nori
Polyunsaturated fat 0.05g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Garden asparagus
Garden asparagus vs Artichoke
Artichoke
Garden asparagus
Garden asparagus vs Broccoli
Broccoli
Garden asparagus
Garden asparagus vs Beetroot
Beetroot
Nori
Nori vs Seaweed
Seaweed
Nori
Nori vs Water
Water
Nori
Nori vs Wakame
Wakame

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
29%
Garden asparagus
67%
Nori
Minerals Daily Need Coverage Score
25%
Garden asparagus
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.39g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $4)
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 Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.021g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.