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Nori vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between nori and mackerel

  • Nori has more vitamin A, vitamin C, manganese, and folate; however, mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Mackerel covers your daily need for vitamin B12, 792% more than nori.
  • Nori has 98 times more vitamin C than mackerel. While nori has 39mg of vitamin C, mackerel has only 0.4mg.

These are the specific foods used in this comparison Seaweed, laver, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Nori vs Mackerel 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +366.7%
Contains more IronIron +14.6%
Contains more CopperCopper +180.9%
Contains more ZincZinc +11.7%
Contains less SodiumSodium -42.2%
Contains more ManganeseManganese +4840%
Contains more MagnesiumMagnesium +4750%
Contains more PotassiumPotassium +12.6%
Contains more PhosphorusPhosphorus +379.3%
Contains more SeleniumSelenium +7271.4%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +9650%
Contains more Vitamin AVitamin A +381.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B3Vitamin B3 +366%
Contains more Vitamin B5Vitamin B5 +90%
Contains more Vitamin B6Vitamin B6 +189.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.412mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.6%
Contains more ProteinProtein +310.5%
Contains more FatsFats +6260.7%
Contains more OtherOther +34.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +27924%
Contains more Poly. FatPolyunsaturated fat +3809.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 0.7µg 51.6µg 93%
Vitamin C 39mg 0.4mg 43%
Manganese 0.988mg 0.02mg 42%
Protein 5.81g 23.85g 36%
Folate 146µg 2µg 36%
Vitamin B3 1.47mg 6.85mg 34%
Phosphorus 58mg 278mg 31%
Polyunsaturated fat 0.11g 4.3g 28%
Fats 0.28g 17.81g 27%
Cholesterol 0mg 75mg 25%
Magnesium 2mg 97mg 23%
Vitamin A 260µg 54µg 23%
Vitamin B6 0.159mg 0.46mg 23%
Saturated fat 0.061g 4.176g 19%
Copper 0.264mg 0.094mg 19%
Monounsaturated fat 0.025g 7.006g 17%
Calories 35kcal 262kcal 11%
Vitamin B5 0.521mg 0.99mg 9%
Vitamin E 1mg 7%
Calcium 70mg 15mg 6%
Vitamin B1 0.098mg 0.159mg 5%
Vitamin K 4µg 3%
Vitamin B2 0.446mg 0.412mg 3%
Iron 1.8mg 1.57mg 3%
Sodium 48mg 83mg 2%
Choline 10.4mg 2%
Carbs 5.11g 0g 2%
Zinc 1.05mg 0.94mg 1%
Fiber 0.3g 0g 1%
Potassium 356mg 401mg 1%
Net carbs 4.81g 0g N/A
Sugar 0.49g N/A
Tryptophan 0.043mg 0.267mg 0%
Threonine 0.232mg 1.045mg 0%
Isoleucine 0.259mg 1.099mg 0%
Leucine 0.501mg 1.938mg 0%
Lysine 0.222mg 2.19mg 0%
Methionine 0.145mg 0.706mg 0%
Phenylalanine 0.273mg 0.931mg 0%
Valine 0.402mg 1.228mg 0%
Histidine 0.14mg 0.702mg 0%
Omega-3 - EPA 0.08g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Nori
217%
Mackerel
Minerals Daily Need Coverage Score
40%
Nori
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 4.115g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.49g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.