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Nori vs Garden asparagus - In-Depth Nutrition Comparison

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What are the differences between Nori and Garden asparagus?

  • Nori is higher in Vitamin C, Manganese, Vitamin A, Folate, Vitamin B2, Copper, and Vitamin B6, yet Garden asparagus is higher in Vitamin K, and Fiber.
  • Nori's daily need coverage for Vitamin C is 37% more.
  • Nori has 7 times more Vitamin A than Garden asparagus. While Nori has 260µg of Vitamin A, Garden asparagus has only 38µg.

We used Seaweed, laver, raw and Asparagus, raw types in this article.

Infographic

Nori vs Garden asparagus 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
Contains more Calcium +191.7%
Contains more Potassium +76.2%
Contains more Copper +39.7%
Contains more Zinc +94.4%
Contains more Phosphorus +11.5%
Contains more Iron +18.9%
Contains more Magnesium +600%
Contains less Sodium -95.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +191.7%
Contains more Potassium +76.2%
Contains more Copper +39.7%
Contains more Zinc +94.4%
Contains more Phosphorus +11.5%
Contains more Iron +18.9%
Contains more Magnesium +600%
Contains less Sodium -95.8%

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
7
:
Contains more Vitamin C +596.4%
Contains more Vitamin A +588.1%
Contains more Vitamin B2 +216.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +74.7%
Contains more Folate +180.8%
Contains more Vitamin E +13%
Contains more Vitamin B1 +45.9%
Contains more Vitamin K +940%
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 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +596.4%
Contains more Vitamin A +588.1%
Contains more Vitamin B2 +216.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +90.1%
Contains more Vitamin B6 +74.7%
Contains more Folate +180.8%
Contains more Vitamin E +13%
Contains more Vitamin B1 +45.9%
Contains more Vitamin K +940%

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
29
Garden asparagus
Mineral Summary Score
34
Nori
27
Garden asparagus

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
13%
Garden asparagus
Carbohydrates
5%
Nori
4%
Garden asparagus
Fats
1%
Nori
1%
Garden asparagus

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 Garden asparagus
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins 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 Garden asparagus
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 Sugar?
Nori
Nori is lower in Sugar (difference - 1.39g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $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 contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.021g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Nori Garden asparagus Opinion
Calories 35 20 Nori
Protein 5.81 2.2 Nori
Fats 0.28 0.12 Nori
Vitamin C 39 5.6 Nori
Net carbs 4.809999942779541 1.7799999713897705 Nori
Carbs 5.11 3.88 Nori
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 2.14 Garden asparagus
Calcium 70 24 Nori
Potassium 356 202 Nori
Magnesium 2 14 Garden asparagus
Sugar 0.49 1.88 Nori
Fiber 0.3 2.1 Garden asparagus
Copper 0.264 0.189 Nori
Zinc 1.05 0.54 Nori
Starch
Phosphorus 58 52 Nori
Sodium 48 2 Garden asparagus
Vitamin A 5202 756 Nori
Vitamin E 1 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.098 0.143 Garden asparagus
Vitamin B2 0.446 0.141 Nori
Vitamin B3 1.47 0.978 Nori
Vitamin B5 0.521 0.274 Nori
Vitamin B6 0.159 0.091 Nori
Vitamin B12 0 0
Vitamin K 4 41.6 Garden asparagus
Folate 146 52 Nori
Trans Fat 0 0
Saturated Fat 0.061 0.04 Garden asparagus
Monounsaturated Fat 0.025 0 Nori
Polyunsaturated fat 0.11 0.05 Nori
Tryptophan 0.043 0.027 Nori
Threonine 0.232 0.084 Nori
Isoleucine 0.259 0.075 Nori
Leucine 0.501 0.128 Nori
Lysine 0.222 0.104 Nori
Methionine 0.145 0.031 Nori
Phenylalanine 0.273 0.075 Nori
Valine 0.402 0.115 Nori
Histidine 0.14 0.049 Nori
Fructose 1 Garden asparagus

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.