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Nori vs. Milk — In-Depth Nutrition Comparison

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How are nori and milk different?

  • Nori is richer in vitamin A, vitamin C, manganese, folate, copper, iron, vitamin B2, vitamin B6, and vitamin B3, while milk is higher in vitamin B12.
  • Nori covers your daily need for vitamin A, 100% more than milk.

Seaweed, laver, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Nori vs Milk 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
5
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%
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more PotassiumPotassium +137.3%
Contains more IronIron +5900%
Contains more CopperCopper +2540%
Contains more ZincZinc +150%
Contains more ManganeseManganese +32833.3%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +78.6%
Contains more PhosphorusPhosphorus +63.8%
Contains more SeleniumSelenium +371.4%
~equal in Sodium ~44mg

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
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%
Milk
Milk
3
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +348.3%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B2Vitamin B2 +141.1%
Contains more Vitamin B3Vitamin B3 +1480.6%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more Vitamin B6Vitamin B6 +329.7%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +2820%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +70.2%

All nutrients comparison - raw data values

Nutrient Nori Milk DV% diff.
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 0.003mg 43%
Folate 146µg 5µg 35%
Copper 0.264mg 0.01mg 28%
Vitamin A 260µg 58µg 22%
Iron 1.8mg 0.03mg 22%
Vitamin B12 0µg 0.47µg 20%
Vitamin B2 0.446mg 0.185mg 20%
Vitamin B6 0.159mg 0.037mg 9%
Vitamin B3 1.47mg 0.093mg 9%
Vitamin B1 0.098mg 0.02mg 7%
Vitamin E 1mg 0.01mg 7%
Vitamin D 0µg 1.2µg 6%
Zinc 1.05mg 0.42mg 6%
Potassium 356mg 150mg 6%
Calcium 70mg 125mg 6%
Vitamin D 0IU 48IU 6%
Phosphorus 58mg 95mg 5%
Selenium 0.7µg 3.3µg 5%
Protein 5.81g 3.37g 5%
Saturated fat 0.061g 0.633g 3%
Vitamin B5 0.521mg 0.361mg 3%
Vitamin K 4µg 0.1µg 3%
Magnesium 2mg 11mg 2%
Cholesterol 0mg 5mg 2%
Fiber 0.3g 0g 1%
Choline 10.4mg 17.7mg 1%
Monounsaturated fat 0.025g 0.277g 1%
Polyunsaturated fat 0.11g 0.035g 1%
Fats 0.28g 0.97g 1%
Calories 35kcal 42kcal 0%
Carbs 5.11g 4.99g 0%
Net carbs 4.81g 4.99g N/A
Sugar 0.49g 5.2g N/A
Sodium 48mg 44mg 0%
Tryptophan 0.043mg 0.043mg 0%
Threonine 0.232mg 0.143mg 0%
Isoleucine 0.259mg 0.174mg 0%
Leucine 0.501mg 0.319mg 0%
Lysine 0.222mg 0.282mg 0%
Methionine 0.145mg 0.088mg 0%
Phenylalanine 0.273mg 0.174mg 0%
Valine 0.402mg 0.22mg 0%
Histidine 0.14mg 0.101mg 0%
Omega-3 - EPA 0.08g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +72.4%
Contains more OtherOther +402.7%
Contains more FatsFats +246.4%
~equal in Carbs ~4.99g
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Poly. FatPolyunsaturated fat +214.3%
Contains more Mono. FatMonounsaturated fat +1008%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.