Miso vs. Nori — In-Depth Nutrition Comparison
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How are miso and nori different?
- Miso is richer in vitamin K, fiber, copper, phosphorus, and zinc, while nori is higher in vitamin A, vitamin C, folate, and vitamin B2.
- Miso covers your daily need for sodium, 160% more than nori.
- Miso contains 18 times more fiber than nori. Miso contains 5.4g of fiber, while nori contains 0.3g.
- Nori is lower in sodium.
Miso and Seaweed, laver, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +2300% |
| Contains more IronIron | +38.3% |
| Contains more CopperCopper | +59.1% |
| Contains more ZincZinc | +143.8% |
| Contains more PhosphorusPhosphorus | +174.1% |
| Contains more SeleniumSelenium | +900% |
| Contains more CalciumCalcium | +22.8% |
| Contains more PotassiumPotassium | +69.5% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +15% |
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.
| Contains more Vitamin B6Vitamin B6 | +25.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +632.5% |
| Contains more CholineCholine | +594.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +6400% |
| Contains more Vitamin EVitamin E | +9900% |
| Contains more Vitamin B2Vitamin B2 | +91.4% |
| Contains more Vitamin B3Vitamin B3 | +62.3% |
| Contains more Vitamin B5Vitamin B5 | +54.6% |
| Contains more FolateFolate | +668.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 3728mg | 48mg | 160% |
| Vitamin C | 0mg | 39mg | 43% |
| Folate | 19µg | 146µg | 32% |
| Vitamin A | 4µg | 260µg | 28% |
| Vitamin K | 29.3µg | 4µg | 21% |
| Fiber | 5.4g | 0.3g | 20% |
| Polyunsaturated fat | 2.884g | 0.11g | 18% |
| Copper | 0.42mg | 0.264mg | 17% |
| Vitamin B2 | 0.233mg | 0.446mg | 16% |
| Phosphorus | 159mg | 58mg | 14% |
| Zinc | 2.56mg | 1.05mg | 14% |
| Protein | 12.79g | 5.81g | 14% |
| Selenium | 7µg | 0.7µg | 11% |
| Choline | 72.2mg | 10.4mg | 11% |
| Magnesium | 48mg | 2mg | 11% |
| Fats | 6.01g | 0.28g | 9% |
| Iron | 2.49mg | 1.8mg | 9% |
| Fructose | 6g | 8% | |
| Calories | 198kcal | 35kcal | 8% |
| Carbs | 25.37g | 5.11g | 7% |
| Vitamin E | 0.01mg | 1mg | 7% |
| Manganese | 0.859mg | 0.988mg | 6% |
| Vitamin B3 | 0.906mg | 1.47mg | 4% |
| Potassium | 210mg | 356mg | 4% |
| Saturated fat | 1.025g | 0.061g | 4% |
| Vitamin B5 | 0.337mg | 0.521mg | 4% |
| Vitamin B6 | 0.199mg | 0.159mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Monounsaturated fat | 1.118g | 0.025g | 3% |
| Calcium | 57mg | 70mg | 1% |
| Net carbs | 19.97g | 4.81g | N/A |
| Sugar | 6.2g | 0.49g | N/A |
| Vitamin B1 | 0.098mg | 0.098mg | 0% |
| Tryptophan | 0.155mg | 0.043mg | 0% |
| Threonine | 0.479mg | 0.232mg | 0% |
| Isoleucine | 0.508mg | 0.259mg | 0% |
| Leucine | 0.82mg | 0.501mg | 0% |
| Lysine | 0.478mg | 0.222mg | 0% |
| Methionine | 0.129mg | 0.145mg | 0% |
| Phenylalanine | 0.486mg | 0.273mg | 0% |
| Valine | 0.547mg | 0.402mg | 0% |
| Histidine | 0.243mg | 0.14mg | 0% |
| Omega-3 - EPA | 0g | 0.08g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +120.1% |
| Contains more FatsFats | +2046.4% |
| Contains more CarbsCarbs | +396.5% |
| Contains more OtherOther | +239.8% |
| Contains more WaterWater | +97.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4372% |
| Contains more Poly. FatPolyunsaturated fat | +2521.8% |
| Contains less Sat. FatSaturated fat | -94% |
