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Graham cracker vs. Nori — In-Depth Nutrition Comparison

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How are graham cracker and nori different?

  • Graham cracker is higher in iron, vitamin B3, phosphorus, vitamin B1, and fiber; however, nori is richer in vitamin A, vitamin C, folate, and copper.
  • Daily need coverage for vitamin A for nori is 104% higher.
  • Graham cracker contains 11 times more fiber than nori. While graham cracker contains 3.4g of fiber, nori contains only 0.3g.
  • Nori has less sodium.

Cookies, graham crackers, plain or honey (includes cinnamon) and Seaweed, laver, raw are the varieties used in this article.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Nori
3
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 +1900%
Contains more IronIron +110%
Contains more PhosphorusPhosphorus +219%
Contains more SeleniumSelenium +800%
Contains more PotassiumPotassium +109.4%
Contains more CopperCopper +55.3%
Contains less SodiumSodium -89.5%
~equal in Calcium ~70mg
~equal in Zinc ~1.05mg
~equal in Manganese ~0.988mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Nori
6
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 +51%
Contains more Vitamin B1Vitamin B1 +170.4%
Contains more Vitamin B3Vitamin B3 +202%
Contains more Vitamin KVitamin K +257.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B5Vitamin B5 +24%
Contains more FolateFolate +60.4%
Contains more CholineCholine +76.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.159mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +15.1%
Contains more FatsFats +3685.7%
Contains more CarbsCarbs +1419.8%
Contains more WaterWater +2408.3%
Contains more OtherOther +127.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +9936%
Contains more Poly. FatPolyunsaturated fat +4798.2%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Nori DV% diff.
Vitamin C 0mg 39mg 43%
Polyunsaturated fat 5.388g 0.11g 35%
Vitamin A 0µg 260µg 29%
Iron 3.78mg 1.8mg 25%
Carbs 77.66g 5.11g 24%
Calories 430kcal 35kcal 20%
Vitamin B3 4.439mg 1.47mg 19%
Starch 46.56g 19%
Sodium 459mg 48mg 18%
Phosphorus 185mg 58mg 18%
Fats 10.6g 0.28g 16%
Folate 91µg 146µg 14%
Vitamin B1 0.265mg 0.098mg 14%
Fiber 3.4g 0.3g 12%
Selenium 6.3µg 0.7µg 10%
Copper 0.17mg 0.264mg 10%
Vitamin B2 0.317mg 0.446mg 10%
Vitamin K 14.3µg 4µg 9%
Magnesium 40mg 2mg 9%
Saturated fat 1.633g 0.061g 7%
Monounsaturated fat 2.509g 0.025g 6%
Potassium 170mg 356mg 5%
Vitamin E 1.51mg 1mg 3%
Vitamin B5 0.42mg 0.521mg 2%
Protein 6.69g 5.81g 2%
Fructose 0.99g 1%
Manganese 1.019mg 0.988mg 1%
Zinc 0.96mg 1.05mg 1%
Choline 5.9mg 10.4mg 1%
Calcium 77mg 70mg 1%
Net carbs 74.26g 4.81g N/A
Sugar 24.85g 0.49g N/A
Vitamin B6 0.156mg 0.159mg 0%
Trans fat 0.055g 0g N/A
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 0g 0.08g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker 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
32%
Graham cracker
45%
Nori
Minerals Daily Need Coverage Score
60%
Graham cracker
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 24.36g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 411mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 1.572g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.