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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
45%
Minerals Daily Need Coverage Score
108%
40%
Comparison summary
Which food is lower in Sugar?
Nori is lower in Sugar (difference - 5.71g)
Which food contains less Sodium?
Nori contains less Sodium (difference - 3680mg)
Which food is lower in Saturated fat?
Nori is lower in Saturated fat (difference - 0.964g)
Which food is lower in glycemic index?
Nori is lower in glycemic index (difference - 61)
Which food is cheaper?
Nori is cheaper (difference - $3.4)
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.