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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, 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.

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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 Iron +116.9%
Contains more Calcium +34.6%
Contains more Potassium +13.4%
Contains more Copper +166.7%
Contains more Zinc +32.9%
Contains more Phosphorus +107.1%
Contains more Magnesium +650%
Contains less Sodium -54.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Iron +116.9%
Contains more Calcium +34.6%
Contains more Potassium +13.4%
Contains more Copper +166.7%
Contains more Zinc +32.9%
Contains more Phosphorus +107.1%
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 C +500%
Contains more Vitamin A +140.1%
Contains more Vitamin E +127.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Contains more Vitamin C +500%
Contains more Vitamin A +140.1%
Contains more Vitamin E +127.3%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Nori Endive Opinion
Calories 35 17 Nori
Protein 5.81 1.25 Nori
Fats 0.28 0.2 Nori
Vitamin C 39 6.5 Nori
Net carbs 4.809999942779541 0.25 Nori
Carbs 5.11 3.35 Nori
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 0.83 Nori
Calcium 70 52 Nori
Potassium 356 314 Nori
Magnesium 2 15 Endive
Sugar 0.49 0.25 Endive
Fiber 0.3 3.1 Endive
Copper 0.264 0.099 Nori
Zinc 1.05 0.79 Nori
Starch
Phosphorus 58 28 Nori
Sodium 48 22 Endive
Vitamin A 5202 2167 Nori
Vitamin E 1 0.44 Nori
Vitamin D 0 0
Vitamin B1 0.098 0.08 Nori
Vitamin B2 0.446 0.075 Nori
Vitamin B3 1.47 0.4 Nori
Vitamin B5 0.521 0.9 Endive
Vitamin B6 0.159 0.02 Nori
Vitamin B12 0 0
Vitamin K 4 231 Endive
Folate 146 142 Nori
Trans Fat 0 0
Saturated Fat 0.061 0.048 Endive
Monounsaturated Fat 0.025 0.004 Nori
Polyunsaturated fat 0.11 0.087 Nori
Tryptophan 0.043 0.005 Nori
Threonine 0.232 0.05 Nori
Isoleucine 0.259 0.072 Nori
Leucine 0.501 0.098 Nori
Lysine 0.222 0.063 Nori
Methionine 0.145 0.014 Nori
Phenylalanine 0.273 0.053 Nori
Valine 0.402 0.063 Nori
Histidine 0.14 0.023 Nori
Fructose

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.