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Nori vs. Cocoa solids — In-Depth Nutrition Comparison

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Differences between nori and cocoa solids

  • Nori has more vitamin A and vitamin C, while cocoa solids have more copper, iron, fiber, manganese, magnesium, phosphorus, and zinc.
  • Cocoa solids' daily need coverage for copper is 392% higher.
  • The amount of saturated fat in nori is lower.

The food types used in this comparison are Seaweed, laver, raw and Cocoa, dry powder, unsweetened.

Infographic

Nori vs Cocoa solids 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
0
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +24850%
Contains more CalciumCalcium +82.9%
Contains more PotassiumPotassium +328.1%
Contains more IronIron +670%
Contains more CopperCopper +1334.8%
Contains more ZincZinc +548.6%
Contains more PhosphorusPhosphorus +1165.5%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +288.4%
Contains more SeleniumSelenium +1942.9%

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
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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B2Vitamin B2 +85.1%
Contains more Vitamin B5Vitamin B5 +105.1%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +356.3%
Contains more Vitamin B3Vitamin B3 +48.6%
Contains more CholineCholine +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
1
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2734.3%
Contains more ProteinProtein +237.3%
Contains more FatsFats +4792.9%
Contains more CarbsCarbs +1033.1%
Contains more OtherOther +53.8%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +18180%
Contains more Poly. FatPolyunsaturated fat +300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Cocoa solids DV% diff.
Copper 0.264mg 3.788mg 392%
Iron 1.8mg 13.86mg 151%
Fiber 0.3g 37g 147%
Manganese 0.988mg 3.837mg 124%
Magnesium 2mg 499mg 118%
Phosphorus 58mg 734mg 97%
Caffeine 0mg 230mg 58%
Zinc 1.05mg 6.81mg 52%
Vitamin C 39mg 0mg 43%
Saturated fat 0.061g 8.07g 36%
Potassium 356mg 1524mg 34%
Folate 146µg 32µg 29%
Vitamin A 260µg 0µg 29%
Protein 5.81g 19.6g 28%
Selenium 0.7µg 14.3µg 25%
Fats 0.28g 13.7g 21%
Carbs 5.11g 57.9g 18%
Vitamin B2 0.446mg 0.241mg 16%
Monounsaturated fat 0.025g 4.57g 11%
Calories 35kcal 228kcal 10%
Calcium 70mg 128mg 6%
Vitamin E 1mg 0.1mg 6%
Vitamin B5 0.521mg 0.254mg 5%
Vitamin B3 1.47mg 2.185mg 4%
Vitamin B6 0.159mg 0.118mg 3%
Vitamin B1 0.098mg 0.078mg 2%
Polyunsaturated fat 0.11g 0.44g 2%
Vitamin K 4µg 2.5µg 1%
Sodium 48mg 21mg 1%
Net carbs 4.81g 20.9g N/A
Sugar 0.49g 1.75g N/A
Choline 10.4mg 12mg 0%
Tryptophan 0.043mg 0.293mg 0%
Threonine 0.232mg 0.776mg 0%
Isoleucine 0.259mg 0.76mg 0%
Leucine 0.501mg 1.189mg 0%
Lysine 0.222mg 0.983mg 0%
Methionine 0.145mg 0.202mg 0%
Phenylalanine 0.273mg 0.941mg 0%
Valine 0.402mg 1.177mg 0%
Histidine 0.14mg 0.339mg 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 Cocoa solids
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
15%
Cocoa solids
Minerals Daily Need Coverage Score
40%
Nori
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.26g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 8.009g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 24)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2.4)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.