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Nori vs Cassava - In-Depth Nutrition Comparison

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Significant differences between Nori and Cassava

  • Nori has more Vitamin B2, Folate, Vitamin A, Manganese, Vitamin C, Iron, Copper, Vitamin B5, and Zinc, however Cassava is richer in Fiber.
  • Nori covers your daily Vitamin B2 needs 31% more than Cassava.
  • Cassava has 260 times less Vitamin A than Nori. Nori has 260µg of Vitamin A, while Cassava has 1µg.

Specific food types used in this comparison are Seaweed, laver, raw and Cassava, raw.

Infographic

Nori vs Cassava 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
6
:
Contains more Calcium +337.5%
Contains more Iron +566.7%
Contains more Phosphorus +114.8%
Contains more Potassium +31.4%
Contains more Zinc +208.8%
Contains more Copper +164%
Contains more Magnesium +950%
Contains less Sodium -70.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +337.5%
Contains more Iron +566.7%
Contains more Phosphorus +114.8%
Contains more Potassium +31.4%
Contains more Zinc +208.8%
Contains more Copper +164%
Contains more Magnesium +950%
Contains less Sodium -70.8%

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 A +39915.4%
Contains more Vitamin E +426.3%
Contains more Vitamin C +89.3%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +829.2%
Contains more Vitamin B3 +72.1%
Contains more Vitamin B5 +386.9%
Contains more Vitamin B6 +80.7%
Contains more Folate +440.7%
Contains more Vitamin K +110.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +39915.4%
Contains more Vitamin E +426.3%
Contains more Vitamin C +89.3%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +829.2%
Contains more Vitamin B3 +72.1%
Contains more Vitamin B5 +386.9%
Contains more Vitamin B6 +80.7%
Contains more Folate +440.7%
Contains more Vitamin K +110.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Cassava Opinion
Net carbs 4.81g 36.26g Cassava
Protein 5.81g 1.36g Nori
Fats 0.28g 0.28g
Carbs 5.11g 38.06g Cassava
Calories 35kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar 0.49g 1.7g Nori
Fiber 0.3g 1.8g Cassava
Calcium 70mg 16mg Nori
Iron 1.8mg 0.27mg Nori
Magnesium 2mg 21mg Cassava
Phosphorus 58mg 27mg Nori
Potassium 356mg 271mg Nori
Sodium 48mg 14mg Cassava
Zinc 1.05mg 0.34mg Nori
Copper 0.264mg 0.1mg Nori
Vitamin A 5202IU 13IU Nori
Vitamin E 1mg 0.19mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39mg 20.6mg Nori
Vitamin B1 0.098mg 0.087mg Nori
Vitamin B2 0.446mg 0.048mg Nori
Vitamin B3 1.47mg 0.854mg Nori
Vitamin B5 0.521mg 0.107mg Nori
Vitamin B6 0.159mg 0.088mg Nori
Folate 146µg 27µg Nori
Vitamin B12 0µg 0µg
Vitamin K 4µg 1.9µg Nori
Tryptophan 0.043mg 0.019mg Nori
Threonine 0.232mg 0.028mg Nori
Isoleucine 0.259mg 0.027mg Nori
Leucine 0.501mg 0.039mg Nori
Lysine 0.222mg 0.044mg Nori
Methionine 0.145mg 0.011mg Nori
Phenylalanine 0.273mg 0.026mg Nori
Valine 0.402mg 0.035mg Nori
Histidine 0.14mg 0.02mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.061g 0.074g Nori
Monounsaturated Fat 0.025g 0.075g Cassava
Polyunsaturated fat 0.11g 0.048g Nori

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
14
Cassava
Mineral Summary Score
34
Nori
14
Cassava

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 food.
Protein
35%
Nori
8%
Cassava
Carbohydrates
5%
Nori
38%
Cassava
Fats
1%
Nori
1%
Cassava

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 94)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
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 contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 34mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.