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  6. Nori vs. Borage

Nori vs. Borage — In-Depth Nutrition Comparison

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How are Nori and Borage different?

  • Nori is higher in Folate, Manganese, Vitamin B2, Copper, Vitamin B5, Zinc, Vitamin B6, and Vitamin A RAE, however, Borage is richer in Iron, and Magnesium.
  • Daily need coverage for Folate from Nori is 33% higher.
  • Nori contains 13 times more Vitamin B5 than Borage. While Nori contains 0.521mg of Vitamin B5, Borage contains only 0.041mg.

Seaweed, laver, raw and Borage, raw are the varieties used in this article.

Infographic

Nori vs Borage 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
:
5
Borage
Borage
Contains less Sodium -40%
Contains more Zinc +425%
Contains more Copper +103.1%
Contains more Manganese +183.1%
Contains more Calcium +32.9%
Contains more Iron +83.3%
Contains more Magnesium +2500%
Contains more Potassium +32%
Contains more Selenium +28.6%
Equal in Phosphorus - 53
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -40%
Contains more Zinc +425%
Contains more Copper +103.1%
Contains more Manganese +183.1%
Contains more Calcium +32.9%
Contains more Iron +83.3%
Contains more Magnesium +2500%
Contains more Potassium +32%
Contains more Selenium +28.6%
Equal in Phosphorus - 53

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
10
:
0
Borage
Borage
Contains more Vitamin A +23.9%
Contains more Vitamin C +11.4%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B5 +1170.7%
Contains more Vitamin B6 +89.3%
Contains more Folate +1023.1%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin A +23.9%
Contains more Vitamin C +11.4%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B5 +1170.7%
Contains more Vitamin B6 +89.3%
Contains more Folate +1023.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Borage
Borage
Contains more Protein +222.8%
Contains more Carbs +67%
Contains more Other +161.8%
Contains more Fats +150%
Equal in Water - 93
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +222.8%
Contains more Carbs +67%
Contains more Other +161.8%
Contains more Fats +150%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Borage
Borage
Contains less Saturated Fat -64.1%
Contains more Monounsaturated Fat +744%
Equal in Polyunsaturated fat - 0.109
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -64.1%
Contains more Monounsaturated Fat +744%
Equal in Polyunsaturated fat - 0.109

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Borage Opinion
Net carbs 4.81g 3.06g Nori
Protein 5.81g 1.8g Nori
Fats 0.28g 0.7g Borage
Carbs 5.11g 3.06g Nori
Calories 35kcal 21kcal Nori
Sugar 0.49g Borage
Fiber 0.3g Nori
Calcium 70mg 93mg Borage
Iron 1.8mg 3.3mg Borage
Magnesium 2mg 52mg Borage
Phosphorus 58mg 53mg Nori
Potassium 356mg 470mg Borage
Sodium 48mg 80mg Nori
Zinc 1.05mg 0.2mg Nori
Copper 0.264mg 0.13mg Nori
Manganese 0.988mg 0.349mg Nori
Selenium 0.7µg 0.9µg Borage
Vitamin A 5202IU 4200IU Nori
Vitamin A RAE 260µg 210µg Nori
Vitamin E 1mg Nori
Vitamin C 39mg 35mg Nori
Vitamin B1 0.098mg 0.06mg Nori
Vitamin B2 0.446mg 0.15mg Nori
Vitamin B3 1.47mg 0.9mg Nori
Vitamin B5 0.521mg 0.041mg Nori
Vitamin B6 0.159mg 0.084mg Nori
Folate 146µg 13µg Nori
Vitamin K 4µg Nori
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.061g 0.17g Nori
Omega-3 - EPA 0.08g Nori
Monounsaturated Fat 0.025g 0.211g Borage
Polyunsaturated fat 0.11g 0.109g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
67%
Nori
39%
Borage
Minerals Daily Need Coverage Score
40%
Nori
36%
Borage

Comparison summary

Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.109g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.49g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.