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Nori vs. Eggplant — In-Depth Nutrition Comparison

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A recap on differences between Nori and Eggplant

  • Nori is higher in Vitamin C, Manganese, Vitamin B2, Folate, Vitamin A RAE, Copper, Iron, Zinc, and Calcium, yet Eggplant is higher in Fiber.
  • Nori covers your daily Vitamin C needs 41% more than Eggplant.
  • Nori contains 260 times more Vitamin A RAE than Eggplant. While Nori contains 260µg of Vitamin A RAE, Eggplant contains only 1µg.

Food varieties used in this article are Seaweed, laver, raw and Eggplant, raw.

Infographic

Nori vs Eggplant 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
8
:
Contains more Calcium +677.8%
Contains more Iron +682.6%
Contains more Phosphorus +141.7%
Contains more Potassium +55.5%
Contains more Zinc +556.3%
Contains more Copper +225.9%
Contains more Manganese +325.9%
Contains more Selenium +133.3%
Contains more Magnesium +600%
Contains less Sodium -95.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 10% 11% 21% 1% 5% 27% 31% 2%
Contains more Calcium +677.8%
Contains more Iron +682.6%
Contains more Phosphorus +141.7%
Contains more Potassium +55.5%
Contains more Zinc +556.3%
Contains more Copper +225.9%
Contains more Manganese +325.9%
Contains more Selenium +133.3%
Contains more Magnesium +600%
Contains less Sodium -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
10
:
Contains more Vitamin A +22517.4%
Contains more Vitamin E +233.3%
Contains more Vitamin C +1672.7%
Contains more Vitamin B1 +151.3%
Contains more Vitamin B2 +1105.4%
Contains more Vitamin B3 +126.5%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +89.3%
Contains more Folate +563.6%
Contains more Vitamin K +14.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 9%
Contains more Vitamin A +22517.4%
Contains more Vitamin E +233.3%
Contains more Vitamin C +1672.7%
Contains more Vitamin B1 +151.3%
Contains more Vitamin B2 +1105.4%
Contains more Vitamin B3 +126.5%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +89.3%
Contains more Folate +563.6%
Contains more Vitamin K +14.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
3
:
Contains more Protein +492.9%
Contains more Fats +55.6%
Contains more Other +471.2%
Contains more Carbs +15.1%
Equal in Water - 92.3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more Protein +492.9%
Contains more Fats +55.6%
Contains more Other +471.2%
Contains more Carbs +15.1%
Equal in Water - 92.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
2
:
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +44.7%
Contains less Saturated Fat -44.3%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
27% 13% 60%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +44.7%
Contains less Saturated Fat -44.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Eggplant Opinion
Net carbs 4.81g 2.88g Nori
Protein 5.81g 0.98g Nori
Fats 0.28g 0.18g Nori
Carbs 5.11g 5.88g Eggplant
Calories 35kcal 25kcal Nori
Fructose 1.54g Eggplant
Sugar 0.49g 3.53g Nori
Fiber 0.3g 3g Eggplant
Calcium 70mg 9mg Nori
Iron 1.8mg 0.23mg Nori
Magnesium 2mg 14mg Eggplant
Phosphorus 58mg 24mg Nori
Potassium 356mg 229mg Nori
Sodium 48mg 2mg Eggplant
Zinc 1.05mg 0.16mg Nori
Copper 0.264mg 0.081mg Nori
Manganese 0.988mg 0.232mg Nori
Selenium 0.7µg 0.3µg Nori
Vitamin A 5202IU 23IU Nori
Vitamin A RAE 260µg 1µg Nori
Vitamin E 1mg 0.3mg Nori
Vitamin C 39mg 2.2mg Nori
Vitamin B1 0.098mg 0.039mg Nori
Vitamin B2 0.446mg 0.037mg Nori
Vitamin B3 1.47mg 0.649mg Nori
Vitamin B5 0.521mg 0.281mg Nori
Vitamin B6 0.159mg 0.084mg Nori
Folate 146µg 22µg Nori
Vitamin K 4µg 3.5µg Nori
Tryptophan 0.043mg 0.009mg Nori
Threonine 0.232mg 0.037mg Nori
Isoleucine 0.259mg 0.045mg Nori
Leucine 0.501mg 0.064mg Nori
Lysine 0.222mg 0.047mg Nori
Methionine 0.145mg 0.011mg Nori
Phenylalanine 0.273mg 0.043mg Nori
Valine 0.402mg 0.053mg Nori
Histidine 0.14mg 0.023mg Nori
Saturated Fat 0.061g 0.034g Eggplant
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.016g Nori
Polyunsaturated fat 0.11g 0.076g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Eggplant
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
9%
Eggplant
Minerals Daily Need Coverage Score
40%
Nori
12%
Eggplant

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 3.04g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 30)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Eggplant
Eggplant is lower in Saturated Fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.