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Nori vs. Beetroot — In-Depth Nutrition Comparison

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What are the main differences between nori and beetroot?

  • Nori is richer in vitamin A, vitamin C, vitamin B2, manganese, copper, iron, folate, vitamin B5, and vitamin B3, yet beetroot is richer in fiber.
  • Nori's daily need coverage for vitamin A is 103% higher.
  • Nori has 11 times more vitamin B2 than beetroot. Nori has 0.446mg of vitamin B2, while beetroot has 0.04mg.

We used Seaweed, laver, raw and Beets, raw types in this comparison.

Infographic

Nori vs Beetroot 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.
Nori
7
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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +337.5%
Contains more IronIron +125%
Contains more CopperCopper +252%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +200.3%
Contains more MagnesiumMagnesium +1050%
~equal in Potassium ~325mg
~equal in Selenium ~0.7µg

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
11
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +695.9%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +216.1%
Contains more Vitamin B2Vitamin B2 +1015%
Contains more Vitamin B3Vitamin B3 +340.1%
Contains more Vitamin B5Vitamin B5 +236.1%
Contains more Vitamin B6Vitamin B6 +137.3%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +33.9%
Contains more CholineCholine +73.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Beetroot DV% diff.
Vitamin C 39mg 4.9mg 38%
Vitamin B2 0.446mg 0.04mg 31%
Manganese 0.988mg 0.329mg 29%
Vitamin A 260µg 2µg 29%
Copper 0.264mg 0.075mg 21%
Iron 1.8mg 0.8mg 13%
Fiber 0.3g 2.8g 10%
Folate 146µg 109µg 9%
Protein 5.81g 1.61g 8%
Vitamin B6 0.159mg 0.067mg 7%
Vitamin B3 1.47mg 0.334mg 7%
Vitamin B5 0.521mg 0.155mg 7%
Zinc 1.05mg 0.35mg 6%
Vitamin E 1mg 0.04mg 6%
Vitamin B1 0.098mg 0.031mg 6%
Calcium 70mg 16mg 5%
Magnesium 2mg 23mg 5%
Vitamin K 4µg 0.2µg 3%
Phosphorus 58mg 40mg 3%
Sodium 48mg 78mg 1%
Potassium 356mg 325mg 1%
Carbs 5.11g 9.56g 1%
Choline 10.4mg 6mg 1%
Calories 35kcal 43kcal 0%
Fats 0.28g 0.17g 0%
Net carbs 4.81g 6.76g N/A
Sugar 0.49g 6.76g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.061g 0.027g 0%
Monounsaturated fat 0.025g 0.032g 0%
Polyunsaturated fat 0.11g 0.06g 0%
Tryptophan 0.043mg 0.019mg 0%
Threonine 0.232mg 0.047mg 0%
Isoleucine 0.259mg 0.048mg 0%
Leucine 0.501mg 0.068mg 0%
Lysine 0.222mg 0.058mg 0%
Methionine 0.145mg 0.018mg 0%
Phenylalanine 0.273mg 0.046mg 0%
Valine 0.402mg 0.056mg 0%
Histidine 0.14mg 0.021mg 0%
Omega-3 - EPA 0.08g 0g N/A

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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +260.9%
Contains more FatsFats +64.7%
Contains more OtherOther +249.1%
Contains more CarbsCarbs +87.1%
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +83.3%
Contains less Sat. FatSaturated fat -55.7%
Contains more Mono. FatMonounsaturated fat +28%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.