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  6. Nori vs. Cottage cheese

Nori vs. Cottage cheese — In-Depth Nutrition Comparison

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How are nori and cottage cheese different?

  • Nori is richer in vitamin A, vitamin C, manganese, folate, copper, vitamin B2, and iron, while cottage cheese is higher in vitamin B12, selenium, and phosphorus.
  • Nori covers your daily need for vitamin A, 101% more than cottage cheese.

Seaweed, laver, raw and Cheese, cottage, creamed, large or small curd types were used in this article.

Infographic

Nori vs Cottage cheese 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
6
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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more PotassiumPotassium +242.3%
Contains more IronIron +2471.4%
Contains more CopperCopper +810.3%
Contains more ZincZinc +162.5%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +49300%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +18.6%
Contains more PhosphorusPhosphorus +174.1%
Contains more SeleniumSelenium +1285.7%

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
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +602.7%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +263%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +1384.8%
Contains more Vitamin B6Vitamin B6 +245.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.9%
~equal in Vitamin B5 ~0.557mg

All nutrients comparison - raw data values

Nutrient Nori Cottage cheese DV% diff.
Manganese 0.988mg 0.002mg 43%
Vitamin C 39mg 0mg 43%
Folate 146µg 12µg 34%
Copper 0.264mg 0.029mg 26%
Vitamin A 260µg 37µg 25%
Vitamin B2 0.446mg 0.163mg 22%
Iron 1.8mg 0.07mg 22%
Vitamin B12 0µg 0.43µg 18%
Selenium 0.7µg 9.7µg 16%
Phosphorus 58mg 159mg 14%
Sodium 48mg 364mg 14%
Protein 5.81g 11.12g 11%
Vitamin B6 0.159mg 0.046mg 9%
Vitamin B3 1.47mg 0.099mg 9%
Saturated fat 0.061g 1.718g 8%
Potassium 356mg 104mg 7%
Cholesterol 0mg 17mg 6%
Zinc 1.05mg 0.4mg 6%
Fats 0.28g 4.3g 6%
Vitamin E 1mg 0.08mg 6%
Vitamin B1 0.098mg 0.027mg 6%
Vitamin K 4µg 0µg 3%
Calories 35kcal 98kcal 3%
Monounsaturated fat 0.025g 0.778g 2%
Vitamin D 0µg 0.1µg 1%
Fiber 0.3g 0g 1%
Vitamin B5 0.521mg 0.557mg 1%
Calcium 70mg 83mg 1%
Magnesium 2mg 8mg 1%
Carbs 5.11g 3.38g 1%
Choline 10.4mg 18.4mg 1%
Net carbs 4.81g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.49g 2.67g N/A
Polyunsaturated fat 0.11g 0.123g 0%
Tryptophan 0.043mg 0.147mg 0%
Threonine 0.232mg 0.5mg 0%
Isoleucine 0.259mg 0.591mg 0%
Leucine 0.501mg 1.116mg 0%
Lysine 0.222mg 0.934mg 0%
Methionine 0.145mg 0.269mg 0%
Phenylalanine 0.273mg 0.577mg 0%
Valine 0.402mg 0.748mg 0%
Histidine 0.14mg 0.326mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +51.2%
Contains more OtherOther +167.4%
Contains more ProteinProtein +91.4%
Contains more FatsFats +1435.7%
~equal in Water ~79.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +3012%
Contains more Poly. FatPolyunsaturated fat +11.8%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.