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Nori vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between nori and club sandwich?

  • Nori is higher in vitamin A, vitamin C, folate, vitamin B2, and copper, yet club sandwich is higher in selenium, vitamin B3, phosphorus, and vitamin B12.
  • Nori's daily need coverage for vitamin A is 97% more.
  • Nori has 9 times more vitamin C than club sandwich. While nori has 39mg of vitamin C, club sandwich has only 4.4mg.
  • The amount of sodium in nori is lower.

We used Seaweed, laver, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Nori vs Club sandwich 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +57.5%
Contains more IronIron +31.4%
Contains more CopperCopper +196.6%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +35.7%
Contains more ZincZinc +27.6%
Contains more PhosphorusPhosphorus +270.7%
Contains more SeleniumSelenium +3442.9%

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
5
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +786.4%
Contains more Vitamin AVitamin A +642.9%
Contains more Vitamin EVitamin E +63.9%
Contains more Vitamin B2Vitamin B2 +139.8%
Contains more FolateFolate +371%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +75.5%
Contains more Vitamin B3Vitamin B3 +279.3%
Contains more Vitamin B5Vitamin B5 +58.5%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +117.5%
Contains more CholineCholine +359.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +61.9%
Contains more OtherOther +59.1%
Contains more ProteinProtein +195.9%
Contains more FatsFats +2775%
Contains more CarbsCarbs +288.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +11696%
Contains more Poly. FatPolyunsaturated fat +1609.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Club sandwich DV% diff.
Selenium 0.7µg 24.8µg 44%
Manganese 0.988mg 43%
Vitamin C 39mg 4.4mg 38%
Folate 146µg 31µg 29%
Vitamin B3 1.47mg 5.575mg 26%
Vitamin A 260µg 35µg 25%
Sodium 48mg 630mg 25%
Protein 5.81g 17.19g 23%
Phosphorus 58mg 215mg 22%
Vitamin B2 0.446mg 0.186mg 20%
Vitamin B12 0µg 0.47µg 20%
Copper 0.264mg 0.089mg 19%
Cholesterol 0mg 46mg 15%
Saturated fat 0.061g 3.109g 14%
Polyunsaturated fat 0.11g 1.88g 12%
Fats 0.28g 8.05g 12%
Vitamin B6 0.159mg 0.296mg 11%
Calories 35kcal 220kcal 9%
Monounsaturated fat 0.025g 2.949g 7%
Choline 10.4mg 47.8mg 7%
Magnesium 2mg 32mg 7%
Vitamin B1 0.098mg 0.172mg 6%
Vitamin B5 0.521mg 0.826mg 6%
Carbs 5.11g 19.87g 5%
Iron 1.8mg 1.37mg 5%
Vitamin K 4µg 8.7µg 4%
Fiber 0.3g 1.2g 4%
Potassium 356mg 226mg 4%
Vitamin E 1mg 0.61mg 3%
Zinc 1.05mg 1.34mg 3%
Calcium 70mg 95mg 3%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.81g 18.67g N/A
Sugar 0.49g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Nori
37%
Club sandwich
Minerals Daily Need Coverage Score
40%
Nori
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 4.19g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 582mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 3.048g)
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.
Which food is richer in vitamins?
?
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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.