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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 RAE, 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.

Infographic

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

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 A +1870.5%
Contains more Vitamin C +293.9%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +1870.5%
Contains more Vitamin C +293.9%
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

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Nori Gratin Opinion
Net carbs 4.81g 9.47g Gratin
Protein 5.81g 5.06g Nori
Fats 0.28g 7.59g Gratin
Carbs 5.11g 11.27g Gratin
Calories 35kcal 132kcal Gratin
Starch g g
Fructose g g
Sugar 0.49g g Gratin
Fiber 0.3g 1.8g Gratin
Calcium 70mg 119mg Gratin
Iron 1.8mg 0.64mg Nori
Magnesium 2mg 20mg Gratin
Phosphorus 58mg 113mg Gratin
Potassium 356mg 396mg Gratin
Sodium 48mg 433mg Nori
Zinc 1.05mg 0.69mg Nori
Copper 0.264mg 0.16mg Nori
Vitamin A 5202IU 264IU Nori
Vitamin E 1mg mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39mg 9.9mg Nori
Vitamin B1 0.098mg 0.064mg Nori
Vitamin B2 0.446mg 0.116mg Nori
Vitamin B3 1.47mg 0.993mg Nori
Vitamin B5 0.521mg 0.387mg Nori
Vitamin B6 0.159mg 0.174mg Gratin
Folate 146µg 11µg Nori
Vitamin B12 0µg 0µg
Vitamin K 4µg µg Nori
Tryptophan 0.043mg 0.07mg Gratin
Threonine 0.232mg 0.192mg Nori
Isoleucine 0.259mg 0.284mg Gratin
Leucine 0.501mg 0.443mg Nori
Lysine 0.222mg 0.381mg Gratin
Methionine 0.145mg 0.117mg Nori
Phenylalanine 0.273mg 0.254mg Nori
Valine 0.402mg 0.325mg Nori
Histidine 0.14mg 0.151mg Gratin
Cholesterol 0mg 23mg Nori
Trans Fat 0g g Gratin
Saturated Fat 0.061g 4.733g Nori
Monounsaturated Fat 0.025g 2.149g Gratin
Polyunsaturated fat 0.11g 0.276g Gratin

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 385mg)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 23mg)
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.

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.