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Nori vs. Domestic goose — In-Depth Nutrition Comparison

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A recap on differences between nori and domestic goose

  • Nori is higher in vitamin A, vitamin C, manganese, and folate, yet domestic goose is higher in selenium, phosphorus, vitamin B5, and vitamin B6.
  • Nori covers your daily vitamin A needs 103% more than domestic goose.
  • The amount of saturated fat in nori is lower.

Food varieties used in this article are Seaweed, laver, raw and Goose, domesticated, meat only, cooked, roasted.

Infographic

Nori vs Domestic goose 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
3
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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more CalciumCalcium +400%
Contains less SodiumSodium -36.8%
Contains more ManganeseManganese +4016.7%
Contains more MagnesiumMagnesium +1150%
Contains more IronIron +59.4%
Contains more ZincZinc +201.9%
Contains more PhosphorusPhosphorus +432.8%
Contains more SeleniumSelenium +3542.9%
~equal in Potassium ~388mg
~equal in Copper ~0.276mg

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
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%
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 0% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +14.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1116.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +177.6%
Contains more Vitamin B5Vitamin B5 +252%
Contains more Vitamin B6Vitamin B6 +195.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.092mg

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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.6%
Contains more OtherOther +233.6%
Contains more ProteinProtein +398.6%
Contains more FatsFats +4425%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +17260%
Contains more Poly. FatPolyunsaturated fat +1300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Domestic goose DV% diff.
Protein 5.81g 28.97g 46%
Selenium 0.7µg 25.5µg 45%
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 0.024mg 42%
Phosphorus 58mg 309mg 36%
Folate 146µg 12µg 34%
Cholesterol 0mg 96mg 32%
Vitamin A 260µg 12µg 28%
Vitamin B5 0.521mg 1.834mg 26%
Vitamin B6 0.159mg 0.47mg 24%
Saturated fat 0.061g 4.56g 20%
Vitamin B12 0µg 0.49µg 20%
Zinc 1.05mg 3.17mg 19%
Fats 0.28g 12.67g 19%
Vitamin B3 1.47mg 4.081mg 16%
Iron 1.8mg 2.87mg 13%
Monounsaturated fat 0.025g 4.34g 11%
Polyunsaturated fat 0.11g 1.54g 10%
Calories 35kcal 238kcal 10%
Vitamin E 1mg 7%
Calcium 70mg 14mg 6%
Magnesium 2mg 25mg 5%
Vitamin B2 0.446mg 0.39mg 4%
Vitamin K 4µg 3%
Choline 10.4mg 2%
Carbs 5.11g 0g 2%
Vitamin B1 0.098mg 0.092mg 1%
Sodium 48mg 76mg 1%
Copper 0.264mg 0.276mg 1%
Fiber 0.3g 0g 1%
Potassium 356mg 388mg 1%
Net carbs 4.81g 0g N/A
Sugar 0.49g N/A
Tryptophan 0.043mg 0.403mg 0%
Threonine 0.232mg 1.238mg 0%
Isoleucine 0.259mg 1.488mg 0%
Leucine 0.501mg 2.447mg 0%
Lysine 0.222mg 2.48mg 0%
Methionine 0.145mg 0.783mg 0%
Phenylalanine 0.273mg 1.214mg 0%
Valine 0.402mg 1.516mg 0%
Histidine 0.14mg 0.765mg 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 Domestic goose
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Nori
37%
Domestic goose
Minerals Daily Need Coverage Score
40%
Nori
63%
Domestic goose

Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 4.499g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Domestic goose
Domestic goose is lower in Sugar (difference - 0.49g)
Which food is richer in minerals?
Domestic goose
Domestic goose is relatively richer in minerals

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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.