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Nori vs Gratin - In-Depth Nutrition Comparison

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How are Nori and Gratin different?

  • Nori is higher in Manganese, Folate, Vitamin C, Vitamin B2, Vitamin A, Iron, and Copper, however Gratin is richer in Phosphorus.
  • Daily need coverage for Manganese from Nori is 36% higher.
  • Nori contains 13 times more Folate than Gratin. While Nori contains 146µg of Folate, Gratin contains only 11µg.
  • Nori has less Sodium.

Seaweed, laver, raw and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

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Nori vs Gratin 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
Nori
4
:
4
Gratin
Contains more Iron +181.3%
Contains more Copper +65%
Contains more Zinc +52.2%
Contains less Sodium -88.9%
Contains more Calcium +70%
Contains more Potassium +11.2%
Contains more Magnesium +900%
Contains more Phosphorus +94.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains more Iron +181.3%
Contains more Copper +65%
Contains more Zinc +52.2%
Contains less Sodium -88.9%
Contains more Calcium +70%
Contains more Potassium +11.2%
Contains more Magnesium +900%
Contains more Phosphorus +94.8%

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
9
:
1
Gratin
Contains more Vitamin C +293.9%
Contains more Vitamin A +1870.5%
Contains more Vitamin B1 +53.1%
Contains more Vitamin B2 +284.5%
Contains more Vitamin B3 +48%
Contains more Vitamin B5 +34.6%
Contains more Folate +1227.3%
Equal in Vitamin B6 - 0.174
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 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Contains more Vitamin C +293.9%
Contains more Vitamin A +1870.5%
Contains more Vitamin B1 +53.1%
Contains more Vitamin B2 +284.5%
Contains more Vitamin B3 +48%
Contains more Vitamin B5 +34.6%
Contains more Folate +1227.3%
Equal in Vitamin B6 - 0.174

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
15
Gratin
Mineral Summary Score
34
Nori
36
Gratin

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
30%
Gratin
Carbohydrates
5%
Nori
11%
Gratin
Fats
1%
Nori
35%
Gratin

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 Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 385mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 4.672g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

All nutrients comparison - raw data values

Nutrient Nori Gratin Opinion
Calories 35 132 Gratin
Protein 5.81 5.06 Nori
Fats 0.28 7.59 Gratin
Vitamin C 39 9.9 Nori
Net carbs 4.809999942779541 9.470000267028809 Gratin
Carbs 5.11 11.27 Gratin
Cholesterol 0 23 Nori
Vitamin D 0 0
Iron 1.8 0.64 Nori
Calcium 70 119 Gratin
Potassium 356 396 Gratin
Magnesium 2 20 Gratin
Sugar 0.49 Gratin
Fiber 0.3 1.8 Gratin
Copper 0.264 0.16 Nori
Zinc 1.05 0.69 Nori
Starch
Phosphorus 58 113 Gratin
Sodium 48 433 Nori
Vitamin A 5202 264 Nori
Vitamin E 1 Nori
Vitamin D 0 0
Vitamin B1 0.098 0.064 Nori
Vitamin B2 0.446 0.116 Nori
Vitamin B3 1.47 0.993 Nori
Vitamin B5 0.521 0.387 Nori
Vitamin B6 0.159 0.174 Gratin
Vitamin B12 0 0
Vitamin K 4 Nori
Folate 146 11 Nori
Trans Fat 0 Gratin
Saturated Fat 0.061 4.733 Nori
Monounsaturated Fat 0.025 2.149 Gratin
Polyunsaturated fat 0.11 0.276 Gratin
Tryptophan 0.043 0.07 Gratin
Threonine 0.232 0.192 Nori
Isoleucine 0.259 0.284 Gratin
Leucine 0.501 0.443 Nori
Lysine 0.222 0.381 Gratin
Methionine 0.145 0.117 Nori
Phenylalanine 0.273 0.254 Nori
Valine 0.402 0.325 Nori
Histidine 0.14 0.151 Gratin
Fructose

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.