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Nori vs Endive - In-Depth Nutrition Comparison

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How are Nori and Endive different?

  • Nori is higher in Vitamin C, Vitamin B2, Manganese, Copper, Vitamin A RAE, Iron, and Vitamin B6, however Endive is richer in Vitamin K, Fiber, and Vitamin B5.
  • Daily need coverage for Vitamin K from Endive is 189% higher.
  • Nori contains 8 times more Vitamin B6 than Endive. While Nori contains 0.159mg of Vitamin B6, Endive contains only 0.02mg.

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

Infographic

Nori vs Endive infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
6
:
2
Endive
Contains more Calcium +34.6%
Contains more Iron +116.9%
Contains more Phosphorus +107.1%
Contains more Potassium +13.4%
Contains more Zinc +32.9%
Contains more Copper +166.7%
Contains more Magnesium +650%
Contains less Sodium -54.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Calcium +34.6%
Contains more Iron +116.9%
Contains more Phosphorus +107.1%
Contains more Potassium +13.4%
Contains more Zinc +32.9%
Contains more Copper +166.7%
Contains more Magnesium +650%
Contains less Sodium -54.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
8
:
2
Endive
Contains more Vitamin A +140.1%
Contains more Vitamin E +127.3%
Contains more Vitamin C +500%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B2 +494.7%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B6 +695%
Contains more Vitamin B5 +72.7%
Contains more Vitamin K +5675%
Equal in Folate - 142
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 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin A +140.1%
Contains more Vitamin E +127.3%
Contains more Vitamin C +500%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B2 +494.7%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B6 +695%
Contains more Vitamin B5 +72.7%
Contains more Vitamin K +5675%
Equal in Folate - 142

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nori Endive
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nori Endive Opinion
Net carbs 4.81g 0.25g Nori
Protein 5.81g 1.25g Nori
Fats 0.28g 0.2g Nori
Carbs 5.11g 3.35g Nori
Calories 35kcal 17kcal Nori
Starch g g
Fructose g g
Sugar 0.49g 0.25g Endive
Fiber 0.3g 3.1g Endive
Calcium 70mg 52mg Nori
Iron 1.8mg 0.83mg Nori
Magnesium 2mg 15mg Endive
Phosphorus 58mg 28mg Nori
Potassium 356mg 314mg Nori
Sodium 48mg 22mg Endive
Zinc 1.05mg 0.79mg Nori
Copper 0.264mg 0.099mg Nori
Vitamin A 5202IU 2167IU Nori
Vitamin E 1mg 0.44mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39mg 6.5mg Nori
Vitamin B1 0.098mg 0.08mg Nori
Vitamin B2 0.446mg 0.075mg Nori
Vitamin B3 1.47mg 0.4mg Nori
Vitamin B5 0.521mg 0.9mg Endive
Vitamin B6 0.159mg 0.02mg Nori
Folate 146µg 142µg Nori
Vitamin B12 0µg 0µg
Vitamin K 4µg 231µg Endive
Tryptophan 0.043mg 0.005mg Nori
Threonine 0.232mg 0.05mg Nori
Isoleucine 0.259mg 0.072mg Nori
Leucine 0.501mg 0.098mg Nori
Lysine 0.222mg 0.063mg Nori
Methionine 0.145mg 0.014mg Nori
Phenylalanine 0.273mg 0.053mg Nori
Valine 0.402mg 0.063mg Nori
Histidine 0.14mg 0.023mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.061g 0.048g Endive
Monounsaturated Fat 0.025g 0.004g Nori
Polyunsaturated fat 0.11g 0.087g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
79
Endive
Mineral Summary Score
34
Nori
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nori
8%
Endive
Carbohydrates
5%
Nori
3%
Endive
Fats
1%
Nori
1%
Endive

Comparison summary

Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 45)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.4)
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 is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.