Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Nori vs. Beefsteak raw — In-Depth Nutrition Comparison

Compare

Significant differences between nori and beefsteak raw

  • Nori has more vitamin A, vitamin C, and folate; however, beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, phosphorus, and vitamin B3.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than nori.

Specific food types used in this comparison are Seaweed, laver, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Nori vs Beefsteak raw 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
4
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +1300%
Contains more CopperCopper +234.2%
Contains less SodiumSodium -12.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1150%
Contains more IronIron +11.1%
Contains more ZincZinc +404.8%
Contains more PhosphorusPhosphorus +279.3%
Contains more SeleniumSelenium +3885.7%
~equal in Potassium ~375mg

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
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +30.7%
Contains more Vitamin B2Vitamin B2 +145.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +4766.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +243.4%
Contains more Vitamin B6Vitamin B6 +241.5%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.6%
Contains more OtherOther +1042.4%
Contains more ProteinProtein +268%
Contains more FatsFats +1814.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +9316%
Contains more Poly. FatPolyunsaturated fat +71.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.7µg 27.9µg 49%
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 43%
Zinc 1.05mg 5.3mg 39%
Folate 146µg 3µg 36%
Protein 5.81g 21.38g 31%
Vitamin B6 0.159mg 0.543mg 30%
Vitamin A 260µg 2µg 29%
Phosphorus 58mg 220mg 23%
Cholesterol 0mg 67mg 22%
Vitamin B3 1.47mg 5.048mg 22%
Copper 0.264mg 0.079mg 21%
Vitamin B2 0.446mg 0.182mg 20%
Vitamin B5 0.521mg 10%
Saturated fat 0.061g 1.875g 8%
Fats 0.28g 5.36g 8%
Calcium 70mg 5mg 7%
Vitamin E 1mg 7%
Monounsaturated fat 0.025g 2.354g 6%
Calories 35kcal 134kcal 5%
Magnesium 2mg 25mg 5%
Iron 1.8mg 2mg 3%
Vitamin B1 0.098mg 0.075mg 2%
Carbs 5.11g 0g 2%
Choline 10.4mg 2%
Vitamin K 4µg 1.5µg 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.11g 0.189g 1%
Potassium 356mg 375mg 1%
Fiber 0.3g 0g 1%
Net carbs 4.81g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.49g 0g N/A
Sodium 48mg 55mg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.043mg 0.262mg 0%
Threonine 0.232mg 1.099mg 0%
Isoleucine 0.259mg 1.09mg 0%
Leucine 0.501mg 2.011mg 0%
Lysine 0.222mg 2.247mg 0%
Methionine 0.145mg 0.621mg 0%
Phenylalanine 0.273mg 0.931mg 0%
Valine 0.402mg 1.152mg 0%
Histidine 0.14mg 0.868mg 0%
Omega-3 - EPA 0.08g 0g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
45%
Nori
48%
Beefsteak raw
Minerals Daily Need Coverage Score
40%
Nori
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 1.814g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2.4)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.49g)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.