Nori vs. Arugula — In-Depth Nutrition Comparison
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A recap on differences between nori and arugula
- Nori is higher in vitamin A, manganese, vitamin B2, vitamin C, copper, folate, and vitamin B3, yet arugula is higher in vitamin K, magnesium, and calcium.
- Arugula covers your daily vitamin K needs 87% more than nori.
- Nori contains 5 times more vitamin B2 than arugula. While nori contains 0.446mg of vitamin B2, arugula contains only 0.086mg.
Food varieties used in this article are Seaweed, laver, raw and Arugula, raw.
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.
| Contains more IronIron | +23.3% |
| Contains more CopperCopper | +247.4% |
| Contains more ZincZinc | +123.4% |
| Contains more PhosphorusPhosphorus | +11.5% |
| Contains more ManganeseManganese | +207.8% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more MagnesiumMagnesium | +2250% |
| Contains more CalciumCalcium | +128.6% |
| Contains less SodiumSodium | -43.8% |
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 CVitamin C | +160% |
| Contains more Vitamin AVitamin A | +118.5% |
| Contains more Vitamin EVitamin E | +132.6% |
| Contains more Vitamin B1Vitamin B1 | +122.7% |
| Contains more Vitamin B2Vitamin B2 | +418.6% |
| Contains more Vitamin B3Vitamin B3 | +382% |
| Contains more Vitamin B5Vitamin B5 | +19.2% |
| Contains more Vitamin B6Vitamin B6 | +117.8% |
| Contains more FolateFolate | +50.5% |
| Contains more Vitamin KVitamin K | +2615% |
| Contains more CholineCholine | +47.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4µg | 108.6µg | 87% |
| Manganese | 0.988mg | 0.321mg | 29% |
| Vitamin B2 | 0.446mg | 0.086mg | 28% |
| Vitamin C | 39mg | 15mg | 27% |
| Copper | 0.264mg | 0.076mg | 21% |
| Vitamin A | 260µg | 119µg | 16% |
| Folate | 146µg | 97µg | 12% |
| Magnesium | 2mg | 47mg | 11% |
| Calcium | 70mg | 160mg | 9% |
| Vitamin B3 | 1.47mg | 0.305mg | 7% |
| Vitamin B6 | 0.159mg | 0.073mg | 7% |
| Protein | 5.81g | 2.58g | 6% |
| Fiber | 0.3g | 1.6g | 5% |
| Zinc | 1.05mg | 0.47mg | 5% |
| Vitamin B1 | 0.098mg | 0.044mg | 5% |
| Iron | 1.8mg | 1.46mg | 4% |
| Vitamin E | 1mg | 0.43mg | 4% |
| Vitamin B5 | 0.521mg | 0.437mg | 2% |
| Choline | 10.4mg | 15.3mg | 1% |
| Polyunsaturated fat | 0.11g | 0.319g | 1% |
| Calories | 35kcal | 25kcal | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Sodium | 48mg | 27mg | 1% |
| Phosphorus | 58mg | 52mg | 1% |
| Fats | 0.28g | 0.66g | 1% |
| Carbs | 5.11g | 3.65g | 0% |
| Net carbs | 4.81g | 2.05g | N/A |
| Potassium | 356mg | 369mg | 0% |
| Sugar | 0.49g | 2.05g | N/A |
| Saturated fat | 0.061g | 0.086g | 0% |
| Monounsaturated fat | 0.025g | 0.049g | 0% |
| 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 | 0.08g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +125.2% |
| Contains more CarbsCarbs | +40% |
| Contains more OtherOther | +169.3% |
| Contains more FatsFats | +135.7% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -29.1% |
| Contains more Mono. FatMonounsaturated fat | +96% |
| Contains more Poly. FatPolyunsaturated fat | +190% |
