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Asparagus vs. Nori — In-Depth Nutrition Comparison

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What are the differences between asparagus and nori?

  • Asparagus is higher in vitamin K and fiber, yet nori is higher in vitamin A, vitamin C, manganese, folate, vitamin B2, copper, and vitamin B6.
  • Nori's daily need coverage for vitamin A is 89% more.
  • Asparagus has 10 times more vitamin K than nori. While asparagus has 41.6µg of vitamin K, nori has only 4µg.

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

Infographic

Asparagus vs Nori infographic
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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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 +600%
Contains more IronIron +18.9%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +228.6%
Contains more CalciumCalcium +191.7%
Contains more PotassiumPotassium +76.2%
Contains more CopperCopper +39.7%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +11.5%
Contains more ManganeseManganese +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.
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Nori
7
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 EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin KVitamin K +940%
Contains more CholineCholine +53.8%
Contains more Vitamin CVitamin C +596.4%
Contains more Vitamin AVitamin A +584.2%
Contains more Vitamin B2Vitamin B2 +216.3%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B5Vitamin B5 +90.1%
Contains more Vitamin B6Vitamin B6 +74.7%
Contains more FolateFolate +180.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Nori DV% diff.
Vitamin C 5.6mg 39mg 37%
Manganese 0.158mg 0.988mg 36%
Vitamin K 41.6µg 4µg 31%
Vitamin A 38µg 260µg 25%
Folate 52µg 146µg 24%
Vitamin B2 0.141mg 0.446mg 23%
Copper 0.189mg 0.264mg 8%
Fiber 2.1g 0.3g 7%
Protein 2.2g 5.81g 7%
Potassium 202mg 356mg 5%
Calcium 24mg 70mg 5%
Zinc 0.54mg 1.05mg 5%
Vitamin B6 0.091mg 0.159mg 5%
Vitamin B5 0.274mg 0.521mg 5%
Iron 2.14mg 1.8mg 4%
Vitamin B1 0.143mg 0.098mg 4%
Vitamin B3 0.978mg 1.47mg 3%
Magnesium 14mg 2mg 3%
Selenium 2.3µg 0.7µg 3%
Sodium 2mg 48mg 2%
Choline 16mg 10.4mg 1%
Fructose 1g 1%
Calories 20kcal 35kcal 1%
Vitamin E 1.13mg 1mg 1%
Phosphorus 52mg 58mg 1%
Fats 0.12g 0.28g 0%
Carbs 3.88g 5.11g 0%
Net carbs 1.78g 4.81g N/A
Sugar 1.88g 0.49g N/A
Saturated fat 0.04g 0.061g 0%
Monounsaturated fat 0g 0.025g 0%
Polyunsaturated fat 0.05g 0.11g 0%
Tryptophan 0.027mg 0.043mg 0%
Threonine 0.084mg 0.232mg 0%
Isoleucine 0.075mg 0.259mg 0%
Leucine 0.128mg 0.501mg 0%
Lysine 0.104mg 0.222mg 0%
Methionine 0.031mg 0.145mg 0%
Phenylalanine 0.075mg 0.273mg 0%
Valine 0.115mg 0.402mg 0%
Histidine 0.049mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
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 ProteinProtein +164.1%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +31.7%
Contains more OtherOther +550%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -34.4%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +120%

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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. 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.