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  6. Nori vs. Ham

Nori vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Nori and Ham

  • Nori has more Vitamin C, Manganese, Folate, Vitamin A RAE, and Copper, however, Ham is richer in Vitamin B1, Selenium, Vitamin B12, and Phosphorus.
  • Ham covers your daily Vitamin B1 needs 55% more than Nori.
  • Nori contains less Sodium.

Specific food types used in this comparison are Seaweed, laver, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Nori vs Ham 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
6
:
4
Ham
Ham
Contains more Calcium +775%
Contains more Iron +21.6%
Contains more Potassium +24%
Contains less Sodium -96%
Contains more Copper +234.2%
Contains more Manganese +1729.6%
Contains more Magnesium +600%
Contains more Phosphorus +237.9%
Contains more Zinc +174.3%
Contains more Selenium +2685.7%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +775%
Contains more Iron +21.6%
Contains more Potassium +24%
Contains less Sodium -96%
Contains more Copper +234.2%
Contains more Manganese +1729.6%
Contains more Magnesium +600%
Contains more Phosphorus +237.9%
Contains more Zinc +174.3%
Contains more Selenium +2685.7%

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
:
5
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +120.8%
Contains more Vitamin B5 +29.3%
Contains more Folate +4766.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +669.4%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +151.6%
Contains more Vitamin B12 +∞%
Nori
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%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +120.8%
Contains more Vitamin B5 +29.3%
Contains more Folate +4766.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +669.4%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +151.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
:
3
Ham
Ham
Contains more Carbs +240.7%
Contains more Water +25.7%
Contains more Protein +260.2%
Contains more Fats +1875%
Contains more Other +15.9%
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Carbs +240.7%
Contains more Water +25.7%
Contains more Protein +260.2%
Contains more Fats +1875%
Contains more Other +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Ham
Ham
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +10380%
Contains more Polyunsaturated fat +390.9%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +10380%
Contains more Polyunsaturated fat +390.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nori Ham Opinion
Net carbs 4.81g 1.5g Nori
Protein 5.81g 20.93g Ham
Fats 0.28g 5.53g Ham
Carbs 5.11g 1.5g Nori
Calories 35kcal 145kcal Ham
Sugar 0.49g 0g Ham
Fiber 0.3g 0g Nori
Calcium 70mg 8mg Nori
Iron 1.8mg 1.48mg Nori
Magnesium 2mg 14mg Ham
Phosphorus 58mg 196mg Ham
Potassium 356mg 287mg Nori
Sodium 48mg 1203mg Nori
Zinc 1.05mg 2.88mg Ham
Copper 0.264mg 0.079mg Nori
Manganese 0.988mg 0.054mg Nori
Selenium 0.7µg 19.5µg Ham
Vitamin A 5202IU 0IU Nori
Vitamin A RAE 260µg 0µg Nori
Vitamin E 1mg 0.25mg Nori
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 39mg 0mg Nori
Vitamin B1 0.098mg 0.754mg Ham
Vitamin B2 0.446mg 0.202mg Nori
Vitamin B3 1.47mg 4.023mg Ham
Vitamin B5 0.521mg 0.403mg Nori
Vitamin B6 0.159mg 0.4mg Ham
Folate 146µg 3µg Nori
Vitamin B12 0µg 0.65µg Ham
Vitamin K 4µg 0µg Nori
Tryptophan 0.043mg 0.251mg Ham
Threonine 0.232mg 0.931mg Ham
Isoleucine 0.259mg 0.918mg Ham
Leucine 0.501mg 1.661mg Ham
Lysine 0.222mg 1.775mg Ham
Methionine 0.145mg 0.553mg Ham
Phenylalanine 0.273mg 0.904mg Ham
Valine 0.402mg 0.908mg Ham
Histidine 0.14mg 0.75mg Ham
Cholesterol 0mg 53mg Nori
Saturated Fat 0.061g 1.81g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 2.62g Ham
Polyunsaturated fat 0.11g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Nori
45%
Ham
Minerals Daily Need Coverage Score
40%
Nori
55%
Ham

Comparison summary

Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 1155mg)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 1.749g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.49g)
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.
Which food is richer in vitamins?
?
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

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.