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  6. Nori vs. Cod

Nori vs. Cod — In-Depth Nutrition Comparison

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Differences between nori and cod

  • Nori has more vitamin A, manganese, vitamin C, folate, vitamin B2, and copper, while cod has more vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3050% higher.
  • Cod contains 130 times less vitamin A than nori. Nori contains 5202IU of vitamin A, while cod contains 40IU.

The food types used in this comparison are Seaweed, laver, raw and Fish, cod, Atlantic, raw.

Infographic

Nori vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +337.5%
Contains more IronIron +373.7%
Contains more CopperCopper +842.9%
Contains more ZincZinc +133.3%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +6486.7%
Contains more MagnesiumMagnesium +1500%
Contains more PotassiumPotassium +16%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +4628.6%

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
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +3800%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin EVitamin E +56.3%
Contains more Vitamin B1Vitamin B1 +28.9%
Contains more Vitamin B2Vitamin B2 +586.2%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +1985.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B5Vitamin B5 +29266.6%
Contains more Vitamin B6Vitamin B6 +54.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +526.9%

All nutrients comparison - raw data values

Nutrient Nori Cod DV% diff.
Vitamin B5 0.521mg 153mg 3050%
Selenium 0.7µg 33.1µg 59%
Manganese 0.988mg 0.015mg 42%
Vitamin C 39mg 1mg 42%
Vitamin B12 0µg 0.91µg 38%
Folate 146µg 7µg 35%
Vitamin B2 0.446mg 0.065mg 29%
Vitamin A 260µg 12µg 28%
Copper 0.264mg 0.028mg 26%
Protein 5.81g 17.81g 24%
Phosphorus 58mg 203mg 21%
Iron 1.8mg 0.38mg 18%
Cholesterol 0mg 43mg 14%
Choline 10.4mg 65.2mg 10%
Vitamin B6 0.159mg 0.245mg 7%
Magnesium 2mg 32mg 7%
Calcium 70mg 16mg 5%
Zinc 1.05mg 0.45mg 5%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin B3 1.47mg 2.063mg 4%
Vitamin K 4µg 0.1µg 3%
Calories 35kcal 82kcal 2%
Vitamin B1 0.098mg 0.076mg 2%
Vitamin E 1mg 0.64mg 2%
Potassium 356mg 413mg 2%
Carbs 5.11g 0g 2%
Fiber 0.3g 0g 1%
Fats 0.28g 0.67g 1%
Polyunsaturated fat 0.11g 0.231g 1%
Net carbs 4.81g 0g N/A
Sugar 0.49g 0g N/A
Sodium 48mg 54mg 0%
Saturated fat 0.061g 0.131g 0%
Monounsaturated fat 0.025g 0.094g 0%
Tryptophan 0.043mg 0.199mg 0%
Threonine 0.232mg 0.781mg 0%
Isoleucine 0.259mg 0.821mg 0%
Leucine 0.501mg 1.447mg 0%
Lysine 0.222mg 1.635mg 0%
Methionine 0.145mg 0.527mg 0%
Phenylalanine 0.273mg 0.695mg 0%
Valine 0.402mg 0.917mg 0%
Histidine 0.14mg 0.524mg 0%
Omega-3 - EPA 0.08g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1156.7%
Contains more ProteinProtein +206.5%
Contains more FatsFats +139.3%
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Mono. FatMonounsaturated fat +276%
Contains more Poly. FatPolyunsaturated fat +110%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.