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Glutinous rice vs. Nori — In-Depth Nutrition Comparison

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Differences between glutinous rice and nori

  • Glutinous rice has more selenium, while nori has more vitamin A, vitamin C, folate, vitamin B2, manganese, copper, iron, vitamin B6, and potassium.
  • Nori's daily need coverage for vitamin A is 104% higher.
  • Nori contains 8 times less selenium than glutinous rice. Glutinous rice contains 5.6µg of selenium, while nori contains 0.7µg.

The food types used in this comparison are Rice, white, glutinous, unenriched, cooked and Seaweed, laver, raw.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Nori
7
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 +150%
Contains less SodiumSodium -89.6%
Contains more SeleniumSelenium +700%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +3460%
Contains more IronIron +1185.7%
Contains more CopperCopper +438.8%
Contains more ZincZinc +156.1%
Contains more PhosphorusPhosphorus +625%
Contains more ManganeseManganese +277.1%

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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Nori
11
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B2Vitamin B2 +3330.8%
Contains more Vitamin B3Vitamin B3 +406.9%
Contains more Vitamin B5Vitamin B5 +142.3%
Contains more Vitamin B6Vitamin B6 +511.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14500%
Contains more CholineCholine +395.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 CarbsCarbs +312.7%
Contains more ProteinProtein +187.6%
Contains more FatsFats +47.4%
Contains more WaterWater +11%
Contains more OtherOther +5285.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -36.1%
Contains more Mono. FatMonounsaturated fat +180%
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.
Glutinous rice Nori
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Glutinous rice Nori DV% diff.
Vitamin C 0mg 39mg 43%
Folate 1µg 146µg 36%
Vitamin B2 0.013mg 0.446mg 33%
Manganese 0.262mg 0.988mg 32%
Vitamin A 0µg 260µg 29%
Copper 0.049mg 0.264mg 24%
Iron 0.14mg 1.8mg 21%
Vitamin B6 0.026mg 0.159mg 10%
Potassium 10mg 356mg 10%
Selenium 5.6µg 0.7µg 9%
Protein 2.02g 5.81g 8%
Phosphorus 8mg 58mg 7%
Vitamin B1 0.02mg 0.098mg 7%
Vitamin B3 0.29mg 1.47mg 7%
Calcium 2mg 70mg 7%
Zinc 0.41mg 1.05mg 6%
Vitamin E 0.04mg 1mg 6%
Vitamin B5 0.215mg 0.521mg 6%
Carbs 21.09g 5.11g 5%
Vitamin K 0µg 4µg 3%
Calories 97kcal 35kcal 3%
Fiber 1g 0.3g 3%
Sodium 5mg 48mg 2%
Choline 2.1mg 10.4mg 2%
Magnesium 5mg 2mg 1%
Fats 0.19g 0.28g 0%
Net carbs 20.09g 4.81g N/A
Sugar 0.05g 0.49g N/A
Saturated fat 0.039g 0.061g 0%
Monounsaturated fat 0.07g 0.025g 0%
Polyunsaturated fat 0.069g 0.11g 0%
Tryptophan 0.023mg 0.043mg 0%
Threonine 0.072mg 0.232mg 0%
Isoleucine 0.087mg 0.259mg 0%
Leucine 0.167mg 0.501mg 0%
Lysine 0.073mg 0.222mg 0%
Methionine 0.047mg 0.145mg 0%
Phenylalanine 0.108mg 0.273mg 0%
Valine 0.123mg 0.402mg 0%
Histidine 0.047mg 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
Glutinous rice 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
3%
Glutinous rice
45%
Nori
Minerals Daily Need Coverage Score
11%
Glutinous rice
40%
Nori

Comparison summary

Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 98)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1)
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?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 0.022g)
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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.