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  6. Nori vs. Salmon raw

Nori vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between nori and salmon raw

  • Nori has more vitamin A, vitamin C, manganese, and folate; however, salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, and phosphorus.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.

The food varieties used in the comparison are Seaweed, laver, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Nori vs Salmon raw 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
4
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +483.3%
Contains more IronIron +125%
Contains more ZincZinc +64.1%
Contains more ManganeseManganese +6075%
Contains more MagnesiumMagnesium +1350%
Contains more PotassiumPotassium +37.6%
Contains more PhosphorusPhosphorus +244.8%
Contains more SeleniumSelenium +5114.3%
~equal in Copper ~0.25mg
~equal in Sodium ~44mg

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
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 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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +484%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +130.6%
Contains more Vitamin B3Vitamin B3 +434.7%
Contains more Vitamin B5Vitamin B5 +219.4%
Contains more Vitamin B6Vitamin B6 +414.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Nori Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.7µg 36.5µg 65%
Vitamin B6 0.159mg 0.818mg 51%
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 0.016mg 42%
Vitamin B3 1.47mg 7.86mg 40%
Folate 146µg 25µg 30%
Vitamin A 260µg 12µg 28%
Protein 5.81g 19.84g 28%
Vitamin B5 0.521mg 1.664mg 23%
Phosphorus 58mg 200mg 20%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.11g 2.539g 16%
Iron 1.8mg 0.8mg 13%
Vitamin B1 0.098mg 0.226mg 11%
Fats 0.28g 6.34g 9%
Vitamin E 1mg 7%
Calcium 70mg 12mg 6%
Magnesium 2mg 29mg 6%
Monounsaturated fat 0.025g 2.103g 5%
Calories 35kcal 142kcal 5%
Vitamin B2 0.446mg 0.38mg 5%
Potassium 356mg 490mg 4%
Zinc 1.05mg 0.64mg 4%
Saturated fat 0.061g 0.981g 4%
Vitamin K 4µg 3%
Copper 0.264mg 0.25mg 2%
Choline 10.4mg 2%
Carbs 5.11g 0g 2%
Fiber 0.3g 0g 1%
Net carbs 4.81g 0g N/A
Sugar 0.49g N/A
Sodium 48mg 44mg 0%
Tryptophan 0.043mg 0.222mg 0%
Threonine 0.232mg 0.87mg 0%
Isoleucine 0.259mg 0.914mg 0%
Leucine 0.501mg 1.613mg 0%
Lysine 0.222mg 1.822mg 0%
Methionine 0.145mg 0.587mg 0%
Phenylalanine 0.273mg 0.775mg 0%
Valine 0.402mg 1.022mg 0%
Histidine 0.14mg 0.584mg 0%
Omega-3 - EPA 0.08g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.1%
Contains more ProteinProtein +241.5%
Contains more FatsFats +2164.3%
Contains more OtherOther +41.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +8312%
Contains more Poly. FatPolyunsaturated fat +2208.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.