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  6. Nori vs. Escarole

Nori vs. Escarole — In-Depth Nutrition Comparison

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Significant differences between Nori and Escarole

  • Nori has more Vitamin C, Vitamin B2, Manganese, Copper, Vitamin A RAE, Folate, Iron, and Vitamin B6, however, Escarole is richer in Vitamin K, and Fiber.
  • Escarole covers your daily Vitamin K needs 173% more than Nori.
  • Escarole has 12 times less Vitamin C than Nori. Nori has 39mg of Vitamin C, while Escarole has 3.3mg.

Specific food types used in this comparison are Seaweed, laver, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Nori vs Escarole 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
8
:
2
Escarole
Escarole
Contains more Calcium +52.2%
Contains more Iron +150%
Contains more Phosphorus +163.6%
Contains more Potassium +45.3%
Contains more Zinc +52.2%
Contains more Copper +203.4%
Contains more Manganese +156.6%
Contains more Selenium +250%
Contains more Magnesium +550%
Contains less Sodium -60.4%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +52.2%
Contains more Iron +150%
Contains more Phosphorus +163.6%
Contains more Potassium +45.3%
Contains more Zinc +52.2%
Contains more Copper +203.4%
Contains more Manganese +156.6%
Contains more Selenium +250%
Contains more Magnesium +550%
Contains less Sodium -60.4%

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
8
:
2
Escarole
Escarole
Contains more Vitamin A +175.5%
Contains more Vitamin E +150%
Contains more Vitamin C +1081.8%
Contains more Vitamin B1 +66.1%
Contains more Vitamin B2 +619.4%
Contains more Vitamin B3 +371.2%
Contains more Vitamin B6 +893.8%
Contains more Folate +87.2%
Contains more Vitamin B5 +58.5%
Contains more Vitamin K +5197.5%
Nori
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%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin A +175.5%
Contains more Vitamin E +150%
Contains more Vitamin C +1081.8%
Contains more Vitamin B1 +66.1%
Contains more Vitamin B2 +619.4%
Contains more Vitamin B3 +371.2%
Contains more Vitamin B6 +893.8%
Contains more Folate +87.2%
Contains more Vitamin B5 +58.5%
Contains more Vitamin K +5197.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Escarole
Escarole
Contains more Protein +405.2%
Contains more Fats +55.6%
Contains more Carbs +66.4%
Contains more Other +187.8%
Contains more Water +10.9%
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +405.2%
Contains more Fats +55.6%
Contains more Carbs +66.4%
Contains more Other +187.8%
Contains more Water +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +35.8%
Contains less Saturated Fat -31.1%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +35.8%
Contains less Saturated Fat -31.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Escarole Opinion
Net carbs 4.81g 0.27g Nori
Protein 5.81g 1.15g Nori
Fats 0.28g 0.18g Nori
Carbs 5.11g 3.07g Nori
Calories 35kcal 19kcal Nori
Sugar 0.49g 0.23g Escarole
Fiber 0.3g 2.8g Escarole
Calcium 70mg 46mg Nori
Iron 1.8mg 0.72mg Nori
Magnesium 2mg 13mg Escarole
Phosphorus 58mg 22mg Nori
Potassium 356mg 245mg Nori
Sodium 48mg 19mg Escarole
Zinc 1.05mg 0.69mg Nori
Copper 0.264mg 0.087mg Nori
Manganese 0.988mg 0.385mg Nori
Selenium 0.7µg 0.2µg Nori
Vitamin A 5202IU 1888IU Nori
Vitamin A RAE 260µg 94µg Nori
Vitamin E 1mg 0.4mg Nori
Vitamin C 39mg 3.3mg Nori
Vitamin B1 0.098mg 0.059mg Nori
Vitamin B2 0.446mg 0.062mg Nori
Vitamin B3 1.47mg 0.312mg Nori
Vitamin B5 0.521mg 0.826mg Escarole
Vitamin B6 0.159mg 0.016mg Nori
Folate 146µg 78µg Nori
Vitamin K 4µg 211.9µg Escarole
Tryptophan 0.043mg 0.005mg Nori
Threonine 0.232mg 0.046mg Nori
Isoleucine 0.259mg 0.066mg Nori
Leucine 0.501mg 0.09mg Nori
Lysine 0.222mg 0.058mg Nori
Methionine 0.145mg 0.013mg Nori
Phenylalanine 0.273mg 0.049mg Nori
Valine 0.402mg 0.058mg Nori
Histidine 0.14mg 0.021mg Nori
Saturated Fat 0.061g 0.042g Escarole
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.004g Nori
Polyunsaturated fat 0.11g 0.081g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Escarole
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
67%
Escarole
Minerals Daily Need Coverage Score
40%
Nori
18%
Escarole

Comparison summary

Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.