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Nori vs. American cheese — In-Depth Nutrition Comparison

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How are nori and American cheese different?

  • Nori is higher in vitamin A, vitamin C, manganese, and folate; however, American cheese is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Daily need coverage for calcium for American cheese is 98% higher.
  • Nori has less sodium.

Seaweed, laver, raw and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

Infographic

Nori vs American cheese 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.
Nori
Nori
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +169.7%
Contains more IronIron +185.7%
Contains more CopperCopper +473.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +2309.8%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1392.9%
Contains more ZincZinc +137.1%
Contains more PhosphorusPhosphorus +1005.2%
Contains more SeleniumSelenium +2785.7%

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.
Nori
Nori
9
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +553.3%
Contains more Vitamin B2Vitamin B2 +90.6%
Contains more Vitamin B3Vitamin B3 +1834.2%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B6Vitamin B6 +194.4%
Contains more Vitamin KVitamin K +53.8%
Contains more FolateFolate +1725%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +248.1%
~equal in Vitamin A ~250µg

All nutrients comparison - raw data values

Nutrient Nori American cheese DV% diff.
Calcium 70mg 1045mg 98%
Phosphorus 58mg 641mg 83%
Saturated fat 0.061g 18.057g 82%
Sodium 48mg 1671mg 71%
Vitamin B12 0µg 1.5µg 63%
Fats 0.28g 31.79g 48%
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 0.041mg 41%
Selenium 0.7µg 20.2µg 35%
Folate 146µg 8µg 35%
Cholesterol 0mg 100mg 33%
Protein 5.81g 18.13g 25%
Copper 0.264mg 0.046mg 24%
Monounsaturated fat 0.025g 8.236g 21%
Calories 35kcal 371kcal 17%
Vitamin B2 0.446mg 0.234mg 16%
Iron 1.8mg 0.63mg 15%
Zinc 1.05mg 2.49mg 13%
Vitamin B3 1.47mg 0.076mg 9%
Polyunsaturated fat 0.11g 1.286g 8%
Vitamin B6 0.159mg 0.054mg 8%
Vitamin B1 0.098mg 0.015mg 7%
Potassium 356mg 132mg 7%
Magnesium 2mg 26mg 6%
Choline 10.4mg 36.2mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin B5 0.521mg 0.403mg 2%
Vitamin E 1mg 0.8mg 1%
Vitamin A 260µg 250µg 1%
Fiber 0.3g 0g 1%
Vitamin K 4µg 2.6µg 1%
Carbs 5.11g 3.7g 0%
Net carbs 4.81g 3.7g N/A
Sugar 0.49g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.043mg 0.232mg 0%
Threonine 0.232mg 0.772mg 0%
Isoleucine 0.259mg 0.938mg 0%
Leucine 0.501mg 1.716mg 0%
Lysine 0.222mg 1.516mg 0%
Methionine 0.145mg 0.475mg 0%
Phenylalanine 0.273mg 0.939mg 0%
Valine 0.402mg 1.187mg 0%
Histidine 0.14mg 0.546mg 0%
Omega-3 - EPA 0.08g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +38.1%
Contains more WaterWater +114.7%
Contains more ProteinProtein +212%
Contains more FatsFats +11253.6%
Contains more OtherOther +79.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +32844%
Contains more Poly. FatPolyunsaturated fat +1069.1%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.