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  6. Nori vs. Cranberries

Nori vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between nori and cranberries

  • Nori is richer in vitamin A, folate, vitamin B2, manganese, vitamin C, copper, iron, zinc, and vitamin B3, yet cranberries are richer in fiber.
  • Daily need coverage for vitamin A for nori is 103% higher.
  • Nori contains 146 times more folate than cranberries. Nori contains 146µg of folate, while cranberries contain 1µg.

Food types used in this article are Seaweed, laver, raw and Cranberries, raw.

Infographic

Nori vs Cranberries 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
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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +345%
Contains more IronIron +682.6%
Contains more CopperCopper +371.4%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +427.3%
Contains more ManganeseManganese +270%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +200%
Contains less SodiumSodium -95.8%

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
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +178.6%
Contains more Vitamin AVitamin A +8566.7%
Contains more Vitamin B1Vitamin B1 +716.7%
Contains more Vitamin B2Vitamin B2 +2130%
Contains more Vitamin B3Vitamin B3 +1355.4%
Contains more Vitamin B5Vitamin B5 +76.6%
Contains more Vitamin B6Vitamin B6 +178.9%
Contains more FolateFolate +14500%
Contains more CholineCholine +89.1%
Contains more Vitamin EVitamin E +32%
Contains more Vitamin KVitamin K +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Cranberries DV% diff.
Folate 146µg 1µg 36%
Vitamin B2 0.446mg 0.02mg 33%
Manganese 0.988mg 0.267mg 31%
Vitamin A 260µg 3µg 29%
Vitamin C 39mg 14mg 28%
Copper 0.264mg 0.056mg 23%
Iron 1.8mg 0.23mg 20%
Fiber 0.3g 3.6g 13%
Protein 5.81g 0.46g 11%
Zinc 1.05mg 0.09mg 9%
Vitamin B3 1.47mg 0.101mg 9%
Potassium 356mg 80mg 8%
Vitamin B6 0.159mg 0.057mg 8%
Phosphorus 58mg 11mg 7%
Vitamin B1 0.098mg 0.012mg 7%
Calcium 70mg 8mg 6%
Vitamin B5 0.521mg 0.295mg 5%
Carbs 5.11g 11.97g 2%
Sodium 48mg 2mg 2%
Vitamin E 1mg 1.32mg 2%
Vitamin K 4µg 5µg 1%
Choline 10.4mg 5.5mg 1%
Fructose 0.67g 1%
Calories 35kcal 46kcal 1%
Selenium 0.7µg 0.1µg 1%
Magnesium 2mg 6mg 1%
Fats 0.28g 0.13g 0%
Net carbs 4.81g 8.37g N/A
Sugar 0.49g 4.27g N/A
Saturated fat 0.061g 0.008g 0%
Monounsaturated fat 0.025g 0.018g 0%
Polyunsaturated fat 0.11g 0.055g 0%
Tryptophan 0.043mg 0.003mg 0%
Threonine 0.232mg 0.028mg 0%
Isoleucine 0.259mg 0.033mg 0%
Leucine 0.501mg 0.053mg 0%
Lysine 0.222mg 0.039mg 0%
Methionine 0.145mg 0.003mg 0%
Phenylalanine 0.273mg 0.036mg 0%
Valine 0.402mg 0.045mg 0%
Histidine 0.14mg 0.018mg 0%
Omega-3 - EPA 0.08g 0g 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +1163%
Contains more FatsFats +115.4%
Contains more OtherOther +3041.7%
Contains more CarbsCarbs +134.2%
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +38.9%
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -86.9%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.