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  6. Nori vs. Coriander

Nori vs. Coriander — In-Depth Nutrition Comparison

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Differences between Nori and Coriander

  • Nori has more Manganese, Vitamin B2, Folate, and Vitamin C, while Coriander has more Vitamin K, Vitamin E , Fiber, Vitamin A RAE, and Magnesium.
  • Coriander's daily need coverage for Vitamin K is 255% higher.
  • Coriander contains 3 times less Vitamin B2 than Nori. Nori contains 0.446mg of Vitamin B2, while Coriander contains 0.162mg.

The food types used in this comparison are Seaweed, laver, raw and Coriander (cilantro) leaves, raw.

Infographic

Nori vs Coriander 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
:
4
Coriander
Coriander
Contains more Phosphorus +20.8%
Contains more Zinc +110%
Contains more Copper +17.3%
Contains more Manganese +131.9%
Contains more Magnesium +1200%
Contains more Potassium +46.3%
Contains more Selenium +28.6%
Equal in Calcium - 67
Equal in Iron - 1.77
Equal in Sodium - 46
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Phosphorus +20.8%
Contains more Zinc +110%
Contains more Copper +17.3%
Contains more Manganese +131.9%
Contains more Magnesium +1200%
Contains more Potassium +46.3%
Contains more Selenium +28.6%
Equal in Calcium - 67
Equal in Iron - 1.77
Equal in Sodium - 46

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
6
:
4
Coriander
Coriander
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +175.3%
Contains more Vitamin B3 +32%
Contains more Folate +135.5%
Contains more Vitamin A +29.7%
Contains more Vitamin E +150%
Contains more Vitamin K +7650%
Equal in Vitamin B5 - 0.57
Equal in Vitamin B6 - 0.149
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +175.3%
Contains more Vitamin B3 +32%
Contains more Folate +135.5%
Contains more Vitamin A +29.7%
Contains more Vitamin E +150%
Contains more Vitamin K +7650%
Equal in Vitamin B5 - 0.57
Equal in Vitamin B6 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Coriander
Coriander
Contains more Protein +172.8%
Contains more Carbs +39.2%
Contains more Other +156.5%
Contains more Fats +85.7%
Equal in Water - 92.21
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more Protein +172.8%
Contains more Carbs +39.2%
Contains more Other +156.5%
Contains more Fats +85.7%
Equal in Water - 92.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Coriander
Coriander
Contains more Polyunsaturated fat +175%
Contains less Saturated Fat -77%
Contains more Monounsaturated Fat +1000%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +175%
Contains less Saturated Fat -77%
Contains more Monounsaturated Fat +1000%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Coriander Opinion
Net carbs 4.81g 0.87g Nori
Protein 5.81g 2.13g Nori
Fats 0.28g 0.52g Coriander
Carbs 5.11g 3.67g Nori
Calories 35kcal 23kcal Nori
Sugar 0.49g 0.87g Nori
Fiber 0.3g 2.8g Coriander
Calcium 70mg 67mg Nori
Iron 1.8mg 1.77mg Nori
Magnesium 2mg 26mg Coriander
Phosphorus 58mg 48mg Nori
Potassium 356mg 521mg Coriander
Sodium 48mg 46mg Coriander
Zinc 1.05mg 0.5mg Nori
Copper 0.264mg 0.225mg Nori
Manganese 0.988mg 0.426mg Nori
Selenium 0.7µg 0.9µg Coriander
Vitamin A 5202IU 6748IU Coriander
Vitamin A RAE 260µg 337µg Coriander
Vitamin E 1mg 2.5mg Coriander
Vitamin C 39mg 27mg Nori
Vitamin B1 0.098mg 0.067mg Nori
Vitamin B2 0.446mg 0.162mg Nori
Vitamin B3 1.47mg 1.114mg Nori
Vitamin B5 0.521mg 0.57mg Coriander
Vitamin B6 0.159mg 0.149mg Nori
Folate 146µg 62µg Nori
Vitamin K 4µg 310µg Coriander
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.061g 0.014g Coriander
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.275g Coriander
Polyunsaturated fat 0.11g 0.04g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Nori
126%
Coriander
Minerals Daily Need Coverage Score
40%
Nori
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.047g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.