Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are nori and heart of palm different?

  • Nori is richer in vitamin A, vitamin C, folate, vitamin B2, and calcium, while heart of palm is higher in vitamin B6, potassium, copper, zinc, and phosphorus.
  • Nori covers your daily need for vitamin A, 103% more than heart of palm.
  • Nori contains 6 times more folate than heart of palm. Nori contains 146µg of folate, while heart of palm contains 24µg.

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

Infographic

Nori vs Heart of palm 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
2
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more CalciumCalcium +288.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +407.3%
Contains more CopperCopper +143.9%
Contains more ZincZinc +255.2%
Contains more PhosphorusPhosphorus +141.4%
Contains less SodiumSodium -70.8%
~equal in Iron ~1.69mg
~equal in Selenium ~0.7µg

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
10
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +387.5%
Contains more Vitamin AVitamin A +8566.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +147.8%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +508.3%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +409.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
4
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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +115.2%
Contains more FatsFats +40%
Contains more WaterWater +22.3%
Contains more OtherOther +89.4%
Contains more CarbsCarbs +401.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +23.6%
Contains less Sat. FatSaturated fat -24.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Heart of palm DV% diff.
Vitamin B6 0.159mg 0.81mg 50%
Potassium 356mg 1806mg 43%
Manganese 0.988mg 43%
Copper 0.264mg 0.644mg 42%
Vitamin C 39mg 8mg 34%
Folate 146µg 24µg 31%
Vitamin A 260µg 3µg 29%
Zinc 1.05mg 3.73mg 24%
Vitamin B2 0.446mg 0.18mg 20%
Phosphorus 58mg 140mg 12%
Vitamin B5 0.521mg 10%
Carbs 5.11g 25.61g 7%
Protein 5.81g 2.7g 6%
Calcium 70mg 18mg 5%
Fiber 0.3g 1.5g 5%
Vitamin B3 1.47mg 0.9mg 4%
Calories 35kcal 115kcal 4%
Vitamin B1 0.098mg 0.05mg 4%
Vitamin E 1mg 0.5mg 3%
Vitamin K 4µg 0µg 3%
Magnesium 2mg 10mg 2%
Choline 10.4mg 0mg 2%
Sodium 48mg 14mg 1%
Iron 1.8mg 1.69mg 1%
Fats 0.28g 0.2g 0%
Net carbs 4.81g 24.11g N/A
Sugar 0.49g 17.16g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.061g 0.046g 0%
Monounsaturated fat 0.025g 0.005g 0%
Polyunsaturated fat 0.11g 0.089g 0%
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

Which food is preferable for your diet?

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

People also compare

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
45%
Nori
24%
Heart of palm
Minerals Daily Need Coverage Score
40%
Nori
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 16.67g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.