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  6. Nori vs. Hearts of palm

Nori vs. Hearts of palm — In-Depth Nutrition Comparison

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What are the differences between nori and hearts of palm?

  • Nori is higher in vitamin C, vitamin B2, vitamin A, folate, copper, and vitamin B6, yet hearts of palm are higher in manganese, iron, and magnesium.
  • Nori's daily need coverage for vitamin C is 35% more.
  • The amount of sodium in nori is lower.

We used Seaweed, laver, raw and Hearts of palm, canned types in this article.

Infographic

Nori vs Hearts of palm infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Nori
Nori
4
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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more CalciumCalcium +20.7%
Contains more PotassiumPotassium +101.1%
Contains more CopperCopper +98.5%
Contains less SodiumSodium -88.7%
Contains more MagnesiumMagnesium +1800%
Contains more IronIron +73.9%
Contains more PhosphorusPhosphorus +12.1%
Contains more ManganeseManganese +41.1%
~equal in Zinc ~1.15mg
~equal in Selenium ~0.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Nori
Nori
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29%
Contains more Vitamin CVitamin C +393.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +790.9%
Contains more Vitamin B2Vitamin B2 +682.5%
Contains more Vitamin B3Vitamin B3 +236.4%
Contains more Vitamin B5Vitamin B5 +313.5%
Contains more Vitamin B6Vitamin B6 +622.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +274.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Hearts of palm DV% diff.
Vitamin C 39mg 7.9mg 35%
Vitamin B2 0.446mg 0.057mg 30%
Vitamin A 260µg 0µg 29%
Folate 146µg 39µg 27%
Manganese 0.988mg 1.394mg 18%
Iron 1.8mg 3.13mg 17%
Sodium 48mg 426mg 16%
Copper 0.264mg 0.133mg 15%
Vitamin B6 0.159mg 0.022mg 11%
Magnesium 2mg 38mg 9%
Fiber 0.3g 2.4g 8%
Vitamin B5 0.521mg 0.126mg 8%
Protein 5.81g 2.52g 7%
Vitamin E 1mg 7%
Vitamin B1 0.098mg 0.011mg 7%
Vitamin B3 1.47mg 0.437mg 6%
Potassium 356mg 177mg 5%
Vitamin K 4µg 3%
Choline 10.4mg 2%
Fats 0.28g 0.62g 1%
Calcium 70mg 58mg 1%
Zinc 1.05mg 1.15mg 1%
Phosphorus 58mg 65mg 1%
Polyunsaturated fat 0.11g 0.202g 1%
Calories 35kcal 28kcal 0%
Protein per 100 calories 17g 9g N/A
Calories per 10 g protein 60kcal 111kcal N/A
Weight per 100 calories 286g 357g N/A
Net carbs 4.81g 2.22g N/A
Carbs 5.11g 4.62g 0%
Sugar 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.061g 0.13g 0%
Monounsaturated fat 0.025g 0.103g 0%
Tryptophan 0.043mg 0.023mg 0%
Threonine 0.232mg 0.097mg 0%
Isoleucine 0.259mg 0.101mg 0%
Leucine 0.501mg 0.169mg 0%
Lysine 0.222mg 0.091mg 0%
Methionine 0.145mg 0.042mg 0%
Phenylalanine 0.273mg 0.098mg 0%
Valine 0.402mg 0.114mg 0%
Histidine 0.14mg 0.055mg 0%
Omega-3 (EPA) 0.08g 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
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more ProteinProtein +130.6%
Contains more FatsFats +121.4%
~equal in Carbs ~4.62g
~equal in Water ~90.2g

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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +312%
Contains more Poly. FatPolyunsaturated fat +83.6%

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.