Nori vs. Filo — In-Depth Nutrition Comparison
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The main differences between nori and filo
- Nori is richer in vitamin A, vitamin C, manganese, copper, and folate, yet filo is richer in selenium, vitamin B1, iron, and vitamin B3.
- Daily need coverage for vitamin A for nori is 104% higher.
- Nori contains less sodium.
Food types used in this article are Seaweed, laver, raw and Phyllo dough.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +536.4% |
| Contains more PotassiumPotassium | +381.1% |
| Contains more CopperCopper | +161.4% |
| Contains more ZincZinc | +114.3% |
| Contains less SodiumSodium | -90.1% |
| Contains more ManganeseManganese | +107.6% |
| Contains more MagnesiumMagnesium | +650% |
| Contains more IronIron | +78.3% |
| Contains more PhosphorusPhosphorus | +29.3% |
| Contains more SeleniumSelenium | +3228.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1150% |
| Contains more Vitamin B2Vitamin B2 | +30.8% |
| Contains more Vitamin B5Vitamin B5 | +72.5% |
| Contains more Vitamin B6Vitamin B6 | +430% |
| Contains more Vitamin KVitamin K | +60% |
| Contains more FolateFolate | +65.9% |
| Contains more CholineCholine | +50.7% |
| Contains more Vitamin B1Vitamin B1 | +452% |
| Contains more Vitamin B3Vitamin B3 | +177.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 39mg | 0mg | 43% |
| Selenium | 0.7µg | 23.3µg | 41% |
| Vitamin B1 | 0.098mg | 0.541mg | 37% |
| Vitamin A | 260µg | 0µg | 29% |
| Manganese | 0.988mg | 0.476mg | 22% |
| Sodium | 48mg | 483mg | 19% |
| Copper | 0.264mg | 0.101mg | 18% |
| Iron | 1.8mg | 3.21mg | 18% |
| Vitamin B3 | 1.47mg | 4.073mg | 16% |
| Carbs | 5.11g | 52.6g | 16% |
| Folate | 146µg | 88µg | 15% |
| Calories | 35kcal | 299kcal | 13% |
| Vitamin B6 | 0.159mg | 0.03mg | 10% |
| Fats | 0.28g | 6g | 9% |
| Vitamin B2 | 0.446mg | 0.341mg | 8% |
| Monounsaturated fat | 0.025g | 3.149g | 8% |
| Potassium | 356mg | 74mg | 8% |
| Saturated fat | 0.061g | 1.47g | 6% |
| Fiber | 0.3g | 1.9g | 6% |
| Calcium | 70mg | 11mg | 6% |
| Vitamin E | 1mg | 0.08mg | 6% |
| Polyunsaturated fat | 0.11g | 0.923g | 5% |
| Zinc | 1.05mg | 0.49mg | 5% |
| Vitamin B5 | 0.521mg | 0.302mg | 4% |
| Protein | 5.81g | 7.1g | 3% |
| Magnesium | 2mg | 15mg | 3% |
| Phosphorus | 58mg | 75mg | 2% |
| Vitamin K | 4µg | 2.5µg | 1% |
| Choline | 10.4mg | 6.9mg | 1% |
| Net carbs | 4.81g | 50.7g | N/A |
| Sugar | 0.49g | 0.18g | N/A |
| Tryptophan | 0.043mg | 0.088mg | 0% |
| Threonine | 0.232mg | 0.194mg | 0% |
| Isoleucine | 0.259mg | 0.246mg | 0% |
| Leucine | 0.501mg | 0.49mg | 0% |
| Lysine | 0.222mg | 0.158mg | 0% |
| Methionine | 0.145mg | 0.126mg | 0% |
| Phenylalanine | 0.273mg | 0.359mg | 0% |
| Valine | 0.402mg | 0.286mg | 0% |
| Histidine | 0.14mg | 0.159mg | 0% |
| Omega-3 - EPA | 0.08g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +160.8% |
| Contains more OtherOther | +121.8% |
| Contains more ProteinProtein | +22.2% |
| Contains more FatsFats | +2042.9% |
| Contains more CarbsCarbs | +929.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +12496% |
| Contains more Poly. FatPolyunsaturated fat | +739.1% |
