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  6. Nori vs. Romano cheese

Nori vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between nori and romano cheese

  • Nori is richer in vitamin A, vitamin C, manganese, and folate, yet romano cheese is richer in phosphorus, calcium, and vitamin B12.
  • Daily need coverage for phosphorus for romano cheese is 100% higher.
  • Nori contains less sodium.

Food types used in this article are Seaweed, laver, raw and Cheese, romano.

Infographic

Nori vs Romano 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
5
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +314%
Contains more IronIron +133.8%
Contains more CopperCopper +780%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +4840%
Contains more MagnesiumMagnesium +1950%
Contains more CalciumCalcium +1420%
Contains more ZincZinc +145.7%
Contains more PhosphorusPhosphorus +1210.3%
Contains more SeleniumSelenium +1971.4%

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
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +170.8%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin B1Vitamin B1 +164.9%
Contains more Vitamin B2Vitamin B2 +20.5%
Contains more Vitamin B3Vitamin B3 +1809.1%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin B6Vitamin B6 +87.1%
Contains more Vitamin KVitamin K +81.8%
Contains more FolateFolate +1985.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +40.8%
Contains more WaterWater +175.1%
Contains more ProteinProtein +447.3%
Contains more FatsFats +9521.4%
Contains more OtherOther +78.2%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +31252%
Contains more Poly. FatPolyunsaturated fat +439.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Romano cheese DV% diff.
Phosphorus 58mg 760mg 100%
Calcium 70mg 1064mg 99%
Saturated fat 0.061g 17.115g 78%
Sodium 48mg 1433mg 60%
Protein 5.81g 31.8g 52%
Vitamin B12 0µg 1.12µg 47%
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 0.02mg 42%
Fats 0.28g 26.94g 41%
Cholesterol 0mg 104mg 35%
Folate 146µg 7µg 35%
Copper 0.264mg 0.03mg 26%
Selenium 0.7µg 14.5µg 25%
Monounsaturated fat 0.025g 7.838g 20%
Vitamin A 260µg 96µg 18%
Calories 35kcal 387kcal 18%
Zinc 1.05mg 2.58mg 14%
Iron 1.8mg 0.77mg 13%
Magnesium 2mg 41mg 9%
Vitamin B3 1.47mg 0.077mg 9%
Potassium 356mg 86mg 8%
Vitamin B6 0.159mg 0.085mg 6%
Vitamin B2 0.446mg 0.37mg 6%
Vitamin E 1mg 0.23mg 5%
Vitamin B1 0.098mg 0.037mg 5%
Polyunsaturated fat 0.11g 0.593g 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.521mg 0.424mg 2%
Vitamin K 4µg 2.2µg 2%
Fiber 0.3g 0g 1%
Choline 10.4mg 15.4mg 1%
Carbs 5.11g 3.63g 0%
Net carbs 4.81g 3.63g N/A
Sugar 0.49g 0.73g N/A
Tryptophan 0.043mg 0.429mg 0%
Threonine 0.232mg 1.171mg 0%
Isoleucine 0.259mg 1.685mg 0%
Leucine 0.501mg 3.071mg 0%
Lysine 0.222mg 2.941mg 0%
Methionine 0.145mg 0.852mg 0%
Phenylalanine 0.273mg 1.71mg 0%
Valine 0.402mg 2.183mg 0%
Histidine 0.14mg 1.231mg 0%
Omega-3 - EPA 0.08g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
45%
Nori
26%
Romano cheese
Minerals Daily Need Coverage Score
40%
Nori
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 1385mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 17.054g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 27)
Which food is cheaper?
Nori
Nori is cheaper (difference - $4.6)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.