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  6. Nori vs. Graham cracker

Nori vs. Graham cracker — In-Depth Nutrition Comparison

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How are nori and graham cracker different?

  • Nori is higher in vitamin A, vitamin C, folate, and copper; however, graham cracker is richer in iron, vitamin B3, phosphorus, vitamin B1, and fiber.
  • Daily need coverage for vitamin A for nori is 104% higher.
  • Nori has less sodium.

Seaweed, laver, raw and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Nori vs Graham cracker 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
3
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +109.4%
Contains more CopperCopper +55.3%
Contains less SodiumSodium -89.5%
Contains more MagnesiumMagnesium +1900%
Contains more IronIron +110%
Contains more PhosphorusPhosphorus +219%
Contains more SeleniumSelenium +800%
~equal in Calcium ~77mg
~equal in Zinc ~0.96mg
~equal in Manganese ~1.019mg

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
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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B5Vitamin B5 +24%
Contains more FolateFolate +60.4%
Contains more CholineCholine +76.3%
Contains more Vitamin EVitamin E +51%
Contains more Vitamin B1Vitamin B1 +170.4%
Contains more Vitamin B3Vitamin B3 +202%
Contains more Vitamin KVitamin K +257.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.156mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Graham cracker DV% diff.
Vitamin C 39mg 0mg 43%
Polyunsaturated fat 0.11g 5.388g 35%
Vitamin A 260µg 0µg 29%
Iron 1.8mg 3.78mg 25%
Carbs 5.11g 77.66g 24%
Calories 35kcal 430kcal 20%
Vitamin B3 1.47mg 4.439mg 19%
Starch 46.56g 19%
Sodium 48mg 459mg 18%
Phosphorus 58mg 185mg 18%
Fats 0.28g 10.6g 16%
Folate 146µg 91µg 14%
Vitamin B1 0.098mg 0.265mg 14%
Fiber 0.3g 3.4g 12%
Selenium 0.7µg 6.3µg 10%
Copper 0.264mg 0.17mg 10%
Vitamin B2 0.446mg 0.317mg 10%
Vitamin K 4µg 14.3µg 9%
Magnesium 2mg 40mg 9%
Saturated fat 0.061g 1.633g 7%
Monounsaturated fat 0.025g 2.509g 6%
Potassium 356mg 170mg 5%
Vitamin E 1mg 1.51mg 3%
Vitamin B5 0.521mg 0.42mg 2%
Protein 5.81g 6.69g 2%
Fructose 0.99g 1%
Manganese 0.988mg 1.019mg 1%
Zinc 1.05mg 0.96mg 1%
Choline 10.4mg 5.9mg 1%
Calcium 70mg 77mg 1%
Net carbs 4.81g 74.26g N/A
Sugar 0.49g 24.85g N/A
Vitamin B6 0.159mg 0.156mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2408.3%
Contains more OtherOther +127.1%
Contains more ProteinProtein +15.1%
Contains more FatsFats +3685.7%
Contains more CarbsCarbs +1419.8%

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% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +9936%
Contains more Poly. FatPolyunsaturated fat +4798.2%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.