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  6. Nori vs. Dried fruit

Nori vs. Dried fruit — In-Depth Nutrition Comparison

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How are nori and dried fruit different?

  • Nori is richer in vitamin C, folate, manganese, vitamin A, and vitamin B2, while dried fruit is higher in fiber, potassium, vitamin E, iron, and copper.
  • Nori covers your daily need for vitamin C, 42% more than dried fruit.
  • Nori contains 15 times more folate than dried fruit. Nori contains 146µg of folate, while dried fruit contains 10µg.

Seaweed, laver, raw and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Nori vs Dried fruit 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
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +27.3%
Contains more ZincZinc +169.2%
Contains more ManganeseManganese +320.4%
Contains more MagnesiumMagnesium +1500%
Contains more PotassiumPotassium +226.4%
Contains more IronIron +47.8%
Contains more CopperCopper +29.9%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -79.2%
Contains more SeleniumSelenium +214.3%

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
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +3800%
Contains more Vitamin AVitamin A +44.4%
Contains more Vitamin B1Vitamin B1 +553.3%
Contains more Vitamin B2Vitamin B2 +502.7%
Contains more Vitamin B6Vitamin B6 +11.2%
Contains more Vitamin KVitamin K +29%
Contains more FolateFolate +1360%
Contains more Vitamin EVitamin E +333%
Contains more Vitamin B3Vitamin B3 +76.1%
Contains more CholineCholine +33.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.516mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Dried fruit DV% diff.
Vitamin C 39mg 1mg 42%
Folate 146µg 10µg 34%
Manganese 0.988mg 0.235mg 33%
Vitamin B2 0.446mg 0.074mg 29%
Fiber 0.3g 7.3g 28%
Potassium 356mg 1162mg 24%
Vitamin E 1mg 4.33mg 22%
Carbs 5.11g 62.64g 19%
Fructose 12.47g 16%
Iron 1.8mg 2.66mg 11%
Calories 35kcal 241kcal 10%
Vitamin A 260µg 180µg 9%
Copper 0.264mg 0.343mg 9%
Vitamin B3 1.47mg 2.589mg 7%
Vitamin B1 0.098mg 0.015mg 7%
Magnesium 2mg 32mg 7%
Zinc 1.05mg 0.39mg 6%
Protein 5.81g 3.39g 5%
Selenium 0.7µg 2.2µg 3%
Phosphorus 58mg 71mg 2%
Calcium 70mg 55mg 2%
Sodium 48mg 10mg 2%
Vitamin B6 0.159mg 0.143mg 1%
Vitamin K 4µg 3.1µg 1%
Choline 10.4mg 13.9mg 1%
Fats 0.28g 0.51g 0%
Net carbs 4.81g 55.34g N/A
Sugar 0.49g 53.44g N/A
Starch 0.35g 0%
Vitamin B5 0.521mg 0.516mg 0%
Saturated fat 0.061g 0.017g 0%
Monounsaturated fat 0.025g 0.074g 0%
Polyunsaturated fat 0.11g 0.074g 0%
Tryptophan 0.043mg 0.016mg 0%
Threonine 0.232mg 0.073mg 0%
Isoleucine 0.259mg 0.063mg 0%
Leucine 0.501mg 0.105mg 0%
Lysine 0.222mg 0.083mg 0%
Methionine 0.145mg 0.015mg 0%
Phenylalanine 0.273mg 0.062mg 0%
Valine 0.402mg 0.078mg 0%
Histidine 0.14mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +71.4%
Contains more WaterWater +175.3%
Contains more OtherOther +46.7%
Contains more FatsFats +82.1%
Contains more CarbsCarbs +1125.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +48.6%
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +196%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.