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Nori vs. Cocktail sauce — In-Depth Nutrition Comparison

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What are the differences between nori and cocktail sauce?

  • Nori is richer than cocktail sauce in vitamin A, manganese, folate, vitamin B2, vitamin C, copper, iron, vitamin B5, and vitamin B1.
  • Nori's daily need coverage for vitamin A is 97% more.
  • Nori has 9 times more vitamin B2 than cocktail sauce. While nori has 0.446mg of vitamin B2, cocktail sauce has only 0.047mg.
  • The amount of sodium in nori is lower.

We used Seaweed, laver, raw and Sauce, cocktail, ready-to-serve types in this article.

Infographic

Nori vs Cocktail sauce 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
8
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 12% 7.8% 27% 31% 37% 10% 13% 128% 19% 12%
Contains more CalciumCalcium +169.2%
Contains more PotassiumPotassium +15.2%
Contains more IronIron +116.9%
Contains more CopperCopper +137.8%
Contains more ZincZinc +176.3%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +567.6%
Contains more MagnesiumMagnesium +750%
Contains more SeleniumSelenium +214.3%

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
8
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 39% 6% 22% 0% 5.3% 11% 15% 4.1% 18% 0% 11% 13% 6%
Contains more Vitamin CVitamin C +236.2%
Contains more Vitamin AVitamin A +1344.4%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +848.9%
Contains more Vitamin B3Vitamin B3 +79.3%
Contains more Vitamin B5Vitamin B5 +666.2%
Contains more Vitamin B6Vitamin B6 +98.8%
Contains more FolateFolate +758.8%
~equal in Vitamin E ~1.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4.4µg
~equal in Choline ~11mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 66% 4%
Protein: 1.36 g
Fats: 1.05 g
Carbs: 28.22 g
Water: 65.67 g
Other: 3.7 g
Contains more ProteinProtein +327.2%
Contains more WaterWater +29.5%
Contains more FatsFats +275%
Contains more CarbsCarbs +452.3%
~equal in Other ~3.7g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Cocktail sauce DV% diff.
Sodium 48mg 983mg 41%
Manganese 0.988mg 0.148mg 37%
Folate 146µg 17µg 32%
Vitamin B2 0.446mg 0.047mg 31%
Vitamin C 39mg 11.6mg 30%
Vitamin A 260µg 18µg 27%
Copper 0.264mg 0.111mg 17%
Iron 1.8mg 0.83mg 12%
Vitamin B5 0.521mg 0.068mg 9%
Protein 5.81g 1.36g 9%
Carbs 5.11g 28.22g 8%
Vitamin B1 0.098mg 0.021mg 6%
Vitamin B6 0.159mg 0.08mg 6%
Fiber 0.3g 1.8g 6%
Zinc 1.05mg 0.38mg 6%
Vitamin B3 1.47mg 0.82mg 4%
Calories 35kcal 124kcal 4%
Magnesium 2mg 17mg 4%
Calcium 70mg 26mg 4%
Phosphorus 58mg 30mg 4%
Selenium 0.7µg 2.2µg 3%
Vitamin E 1mg 1.08mg 1%
Polyunsaturated fat 0.11g 0g 1%
Potassium 356mg 309mg 1%
Fats 0.28g 1.05g 1%
Net carbs 4.81g 26.42g N/A
Sugar 0.49g 11.83g N/A
Vitamin K 4µg 4.4µg 0%
Choline 10.4mg 11mg 0%
Saturated fat 0.061g 0g 0%
Monounsaturated fat 0.025g 0g 0%
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 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Cocktail sauce
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
12%
Cocktail sauce
Minerals Daily Need Coverage Score
40%
Nori
30%
Cocktail sauce

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 11.34g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 935mg)
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 is lower in Saturated fat?
Cocktail sauce
Cocktail sauce is lower in Saturated fat (difference - 0.061g)
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 ($)

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. Cocktail sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174067/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.