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Nori vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between nori and plantain raw

  • Nori has more vitamin A, folate, vitamin B2, vitamin C, copper, iron, and zinc; however, plantain raw is higher in vitamin B6, magnesium, and fiber.
  • Nori covers your daily need for vitamin A, 82% more than plantain raw.
  • Nori has 8 times more vitamin B2 than plantain raw. While nori has 0.446mg of vitamin B2, plantain raw has only 0.054mg.

These are the specific foods used in this comparison Seaweed, laver, raw and Plantains, raw.

Infographic

Nori vs Plantain raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +200%
Contains more CopperCopper +225.9%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +70.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1750%
Contains more PotassiumPotassium +40.2%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +114.3%

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
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +112%
Contains more Vitamin AVitamin A +364.3%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +88.5%
Contains more Vitamin B2Vitamin B2 +725.9%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin B5Vitamin B5 +100.4%
Contains more Vitamin KVitamin K +471.4%
Contains more FolateFolate +563.6%
Contains more Vitamin B6Vitamin B6 +88.1%
Contains more CholineCholine +29.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +346.9%
Contains more WaterWater +30.3%
Contains more OtherOther +225%
Contains more FatsFats +32.1%
Contains more CarbsCarbs +524.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -57.3%
Contains more Poly. FatPolyunsaturated fat +59.4%
Contains more Mono. FatMonounsaturated fat +28%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Plantain raw DV% diff.
Manganese 0.988mg 43%
Folate 146µg 22µg 31%
Vitamin B2 0.446mg 0.054mg 30%
Vitamin C 39mg 18.4mg 23%
Vitamin A 260µg 56µg 23%
Copper 0.264mg 0.081mg 20%
Iron 1.8mg 0.6mg 15%
Vitamin B6 0.159mg 0.299mg 11%
Carbs 5.11g 31.89g 9%
Protein 5.81g 1.3g 9%
Magnesium 2mg 37mg 8%
Fiber 0.3g 2.3g 8%
Zinc 1.05mg 0.14mg 8%
Calcium 70mg 3mg 7%
Vitamin E 1mg 0.14mg 6%
Vitamin B3 1.47mg 0.686mg 5%
Vitamin B5 0.521mg 0.26mg 5%
Calories 35kcal 122kcal 4%
Vitamin B1 0.098mg 0.052mg 4%
Potassium 356mg 499mg 4%
Phosphorus 58mg 34mg 3%
Vitamin K 4µg 0.7µg 3%
Sodium 48mg 4mg 2%
Selenium 0.7µg 1.5µg 1%
Choline 10.4mg 13.5mg 1%
Fats 0.28g 0.37g 0%
Net carbs 4.81g 29.59g N/A
Sugar 0.49g 15g N/A
Saturated fat 0.061g 0.143g 0%
Monounsaturated fat 0.025g 0.032g 0%
Polyunsaturated fat 0.11g 0.069g 0%
Tryptophan 0.043mg 0.015mg 0%
Threonine 0.232mg 0.034mg 0%
Isoleucine 0.259mg 0.036mg 0%
Leucine 0.501mg 0.059mg 0%
Lysine 0.222mg 0.06mg 0%
Methionine 0.145mg 0.017mg 0%
Phenylalanine 0.273mg 0.044mg 0%
Valine 0.402mg 0.046mg 0%
Histidine 0.14mg 0.064mg 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 Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
Minerals Daily Need Coverage Score
40%
Nori
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 44mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 14.51g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.082g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 37)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.