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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 C, Vitamin B2, Vitamin A, Manganese, Copper, Iron, Folate, Vitamin B5 and Vitamin B3, yet Beetroot is richer in Fiber.
  • Nori's daily need coverage for Vitamin C is 38% higher.
  • Nori has 130 times more Vitamin A than Beetroot. Nori has 260µg of Vitamin A, while Beetroot has 2µg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
7
:
Contains more Iron +125%
Contains more Calcium +337.5%
Contains more Copper +252%
Contains more Zinc +200%
Contains more Phosphorus +45%
Contains less Sodium -38.5%
Contains more Magnesium +1050%
Equal in Potassium - 325
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Iron +125%
Contains more Calcium +337.5%
Contains more Copper +252%
Contains more Zinc +200%
Contains more Phosphorus +45%
Contains less Sodium -38.5%
Contains more Magnesium +1050%
Equal in Potassium - 325

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
10
:
Contains more Vitamin C +695.9%
Contains more Vitamin A +15663.6%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +216.1%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +236.1%
Contains more Vitamin B6 +137.3%
Contains more Vitamin K +1900%
Contains more Folate +33.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin C +695.9%
Contains more Vitamin A +15663.6%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +216.1%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +236.1%
Contains more Vitamin B6 +137.3%
Contains more Vitamin K +1900%
Contains more Folate +33.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
67
Nori
12
Beetroot
Mineral Summary Score
34
Nori
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
35%
Nori
10%
Beetroot
Carbohydrates
5%
Nori
10%
Beetroot
Fats
1%
Nori
1%
Beetroot

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nori Beetroot
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Nori Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Nori
Nori contains less Sugars (difference - 6.27g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 64)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.5)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.034g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Nori Beetroot Opinion
Calories 35 43 Beetroot
Protein 5.81 1.61 Nori
Fats 0.28 0.17 Nori
Vitamin C 39 4.9 Nori
Carbs 5.11 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 0.8 Nori
Calcium 70 16 Nori
Potassium 356 325 Nori
Magnesium 2 23 Beetroot
Sugars 0.49 6.76 Nori
Fiber 0.3 2.8 Beetroot
Copper 0.264 0.075 Nori
Zinc 1.05 0.35 Nori
Starch
Phosphorus 58 40 Nori
Sodium 48 78 Nori
Vitamin A 5202 33 Nori
Vitamin E 1 0.04 Nori
Vitamin D 0 0
Vitamin B1 0.098 0.031 Nori
Vitamin B2 0.446 0.04 Nori
Vitamin B3 1.47 0.334 Nori
Vitamin B5 0.521 0.155 Nori
Vitamin B6 0.159 0.067 Nori
Vitamin B12 0 0
Vitamin K 4 0.2 Nori
Folate 146 109 Nori
Trans Fat 0 0
Saturated Fat 0.061 0.027 Beetroot
Monounsaturated Fat 0.025 0.032 Beetroot
Polyunsaturated fat 0.11 0.06 Nori
Tryptophan 0.043 0.019 Nori
Threonine 0.232 0.047 Nori
Isoleucine 0.259 0.048 Nori
Leucine 0.501 0.068 Nori
Lysine 0.222 0.058 Nori
Methionine 0.145 0.018 Nori
Phenylalanine 0.273 0.046 Nori
Valine 0.402 0.056 Nori
Histidine 0.14 0.021 Nori
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.