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  6. Nori vs. Garden cress

Nori vs. Garden cress — In-Depth Nutrition Comparison

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How are nori and garden cress different?

  • Nori is higher in manganese, folate, vitamin B2, copper, and zinc; however, garden cress is richer in vitamin K, vitamin A, vitamin C, magnesium, and potassium.
  • Daily need coverage for vitamin K for garden cress is 448% higher.
  • Nori contains 5 times more zinc than garden cress. While nori contains 1.05mg of zinc, garden cress contains only 0.23mg.

Seaweed, laver, raw and Cress, garden, raw are the varieties used in this article.

Infographic

Nori vs Garden cress 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
4
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +38.5%
Contains more CopperCopper +55.3%
Contains more ZincZinc +356.5%
Contains more ManganeseManganese +78.7%
Contains more MagnesiumMagnesium +1800%
Contains more CalciumCalcium +15.7%
Contains more PotassiumPotassium +70.2%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +28.6%

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
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 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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B2Vitamin B2 +71.5%
Contains more Vitamin B3Vitamin B3 +47%
Contains more Vitamin B5Vitamin B5 +115.3%
Contains more FolateFolate +82.5%
Contains more Vitamin CVitamin C +76.9%
Contains more Vitamin AVitamin A +33.1%
Contains more Vitamin B6Vitamin B6 +55.3%
Contains more Vitamin KVitamin K +13447.5%
Contains more CholineCholine +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Garden cress DV% diff.
Vitamin K 4µg 541.9µg 448%
Vitamin C 39mg 69mg 33%
Manganese 0.988mg 0.553mg 19%
Folate 146µg 80µg 17%
Vitamin B2 0.446mg 0.26mg 14%
Copper 0.264mg 0.17mg 10%
Vitamin A 260µg 346µg 10%
Magnesium 2mg 38mg 9%
Zinc 1.05mg 0.23mg 7%
Vitamin B6 0.159mg 0.247mg 7%
Potassium 356mg 606mg 7%
Iron 1.8mg 1.3mg 6%
Protein 5.81g 2.6g 6%
Vitamin B5 0.521mg 0.242mg 6%
Fiber 0.3g 1.1g 3%
Phosphorus 58mg 76mg 3%
Vitamin B3 1.47mg 1mg 3%
Choline 10.4mg 19.5mg 2%
Vitamin E 1mg 0.7mg 2%
Vitamin B1 0.098mg 0.08mg 2%
Sodium 48mg 14mg 1%
Calcium 70mg 81mg 1%
Monounsaturated fat 0.025g 0.239g 1%
Polyunsaturated fat 0.11g 0.228g 1%
Fats 0.28g 0.7g 1%
Calories 35kcal 32kcal 0%
Carbs 5.11g 5.5g 0%
Net carbs 4.81g 4.4g N/A
Sugar 0.49g 4.4g N/A
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.061g 0.023g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +123.5%
Contains more OtherOther +109.4%
Contains more FatsFats +150%
~equal in Carbs ~5.5g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
0
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -62.3%
Contains more Mono. FatMonounsaturated fat +856%
Contains more Poly. FatPolyunsaturated fat +107.3%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.