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  6. Nori vs. Lettuce

Nori vs. Lettuce — In-Depth Nutrition Comparison

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How are Nori and Lettuce different?

  • Nori is higher in Vitamin C, Manganese, Vitamin B2, Folate, Copper, Iron, Zinc, and Vitamin B5, however, Lettuce is richer in Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Lettuce is 102% higher.
  • Nori contains 9 times more Copper than Lettuce. While Nori contains 0.264mg of Copper, Lettuce contains only 0.029mg.

Seaweed, laver, raw and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Nori vs Lettuce 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
8
:
2
Lettuce
Lettuce
Contains more Calcium +94.4%
Contains more Iron +109.3%
Contains more Phosphorus +100%
Contains more Potassium +83.5%
Contains more Zinc +483.3%
Contains more Copper +810.3%
Contains more Manganese +295.2%
Contains more Selenium +16.7%
Contains more Magnesium +550%
Contains less Sodium -41.7%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +94.4%
Contains more Iron +109.3%
Contains more Phosphorus +100%
Contains more Potassium +83.5%
Contains more Zinc +483.3%
Contains more Copper +810.3%
Contains more Manganese +295.2%
Contains more Selenium +16.7%
Contains more Magnesium +550%
Contains less Sodium -41.7%

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
8
:
2
Lettuce
Lettuce
Contains more Vitamin E +354.5%
Contains more Vitamin C +323.9%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +457.5%
Contains more Vitamin B3 +292%
Contains more Vitamin B5 +288.8%
Contains more Vitamin B6 +76.7%
Contains more Folate +284.2%
Contains more Vitamin A +42.3%
Contains more Vitamin K +3057.5%
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +354.5%
Contains more Vitamin C +323.9%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +457.5%
Contains more Vitamin B3 +292%
Contains more Vitamin B5 +288.8%
Contains more Vitamin B6 +76.7%
Contains more Folate +284.2%
Contains more Vitamin A +42.3%
Contains more Vitamin K +3057.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Lettuce
Lettuce
Contains more Protein +327.2%
Contains more Fats +86.7%
Contains more Carbs +78%
Contains more Other +489.1%
Contains more Water +11.7%
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
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +327.2%
Contains more Fats +86.7%
Contains more Carbs +78%
Contains more Other +489.1%
Contains more Water +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +316.7%
Contains more Polyunsaturated fat +34.1%
Contains less Saturated Fat -67.2%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +316.7%
Contains more Polyunsaturated fat +34.1%
Contains less Saturated Fat -67.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Lettuce Opinion
Net carbs 4.81g 1.57g Nori
Protein 5.81g 1.36g Nori
Fats 0.28g 0.15g Nori
Carbs 5.11g 2.87g Nori
Calories 35kcal 15kcal Nori
Fructose 0.43g Lettuce
Sugar 0.49g 0.78g Nori
Fiber 0.3g 1.3g Lettuce
Calcium 70mg 36mg Nori
Iron 1.8mg 0.86mg Nori
Magnesium 2mg 13mg Lettuce
Phosphorus 58mg 29mg Nori
Potassium 356mg 194mg Nori
Sodium 48mg 28mg Lettuce
Zinc 1.05mg 0.18mg Nori
Copper 0.264mg 0.029mg Nori
Manganese 0.988mg 0.25mg Nori
Selenium 0.7µg 0.6µg Nori
Vitamin A 5202IU 7405IU Lettuce
Vitamin A RAE 260µg 370µg Lettuce
Vitamin E 1mg 0.22mg Nori
Vitamin C 39mg 9.2mg Nori
Vitamin B1 0.098mg 0.07mg Nori
Vitamin B2 0.446mg 0.08mg Nori
Vitamin B3 1.47mg 0.375mg Nori
Vitamin B5 0.521mg 0.134mg Nori
Vitamin B6 0.159mg 0.09mg Nori
Folate 146µg 38µg Nori
Vitamin K 4µg 126.3µg Lettuce
Tryptophan 0.043mg 0.009mg Nori
Threonine 0.232mg 0.059mg Nori
Isoleucine 0.259mg 0.084mg Nori
Leucine 0.501mg 0.079mg Nori
Lysine 0.222mg 0.084mg Nori
Methionine 0.145mg 0.016mg Nori
Phenylalanine 0.273mg 0.055mg Nori
Valine 0.402mg 0.07mg Nori
Histidine 0.14mg 0.022mg Nori
Saturated Fat 0.061g 0.02g Lettuce
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.006g Nori
Polyunsaturated fat 0.11g 0.082g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Lettuce
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
75%
Lettuce
Minerals Daily Need Coverage Score
40%
Nori
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.29g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.5)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.041g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.