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  6. Nori vs. Oat

Nori vs. Oat — In-Depth Nutrition Comparison

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The main differences between Nori and Oat

  • Nori is richer in Vitamin C, and Vitamin A RAE, yet Oat is richer in Manganese, Phosphorus, Vitamin B1, Magnesium, Fiber, Copper, Iron, and Zinc.
  • Daily need coverage for Manganese from Oat is 171% higher.

Food types used in this article are Seaweed, laver, raw and Oats.

Infographic

Nori vs Oat 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
2
:
8
Oat
Oat
Contains more Calcium +29.6%
Contains more Iron +162.2%
Contains more Magnesium +8750%
Contains more Phosphorus +801.7%
Contains more Potassium +20.5%
Contains less Sodium -95.8%
Contains more Zinc +278.1%
Contains more Copper +137.1%
Contains more Manganese +397.6%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +29.6%
Contains more Iron +162.2%
Contains more Magnesium +8750%
Contains more Phosphorus +801.7%
Contains more Potassium +20.5%
Contains less Sodium -95.8%
Contains more Zinc +278.1%
Contains more Copper +137.1%
Contains more Manganese +397.6%

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
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +220.9%
Contains more Vitamin B3 +53%
Contains more Vitamin B6 +33.6%
Contains more Folate +160.7%
Contains more Vitamin B1 +678.6%
Contains more Vitamin B5 +158.9%
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +220.9%
Contains more Vitamin B3 +53%
Contains more Vitamin B6 +33.6%
Contains more Folate +160.7%
Contains more Vitamin B1 +678.6%
Contains more Vitamin B5 +158.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
:
3
Oat
Oat
Contains more Water +934.4%
Contains more Other +119.2%
Contains more Protein +190.7%
Contains more Fats +2364.3%
Contains more Carbs +1196.9%
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +934.4%
Contains more Other +119.2%
Contains more Protein +190.7%
Contains more Fats +2364.3%
Contains more Carbs +1196.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Oat
Oat
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +8612%
Contains more Polyunsaturated fat +2204.5%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +8612%
Contains more Polyunsaturated fat +2204.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Oat Opinion
Net carbs 4.81g 55.67g Oat
Protein 5.81g 16.89g Oat
Fats 0.28g 6.9g Oat
Carbs 5.11g 66.27g Oat
Calories 35kcal 389kcal Oat
Sugar 0.49g Oat
Fiber 0.3g 10.6g Oat
Calcium 70mg 54mg Nori
Iron 1.8mg 4.72mg Oat
Magnesium 2mg 177mg Oat
Phosphorus 58mg 523mg Oat
Potassium 356mg 429mg Oat
Sodium 48mg 2mg Oat
Zinc 1.05mg 3.97mg Oat
Copper 0.264mg 0.626mg Oat
Manganese 0.988mg 4.916mg Oat
Selenium 0.7µg Nori
Vitamin A 5202IU 0IU Nori
Vitamin A RAE 260µg 0µg Nori
Vitamin E 1mg Nori
Vitamin C 39mg 0mg Nori
Vitamin B1 0.098mg 0.763mg Oat
Vitamin B2 0.446mg 0.139mg Nori
Vitamin B3 1.47mg 0.961mg Nori
Vitamin B5 0.521mg 1.349mg Oat
Vitamin B6 0.159mg 0.119mg Nori
Folate 146µg 56µg Nori
Vitamin K 4µg Nori
Tryptophan 0.043mg 0.234mg Oat
Threonine 0.232mg 0.575mg Oat
Isoleucine 0.259mg 0.694mg Oat
Leucine 0.501mg 1.284mg Oat
Lysine 0.222mg 0.701mg Oat
Methionine 0.145mg 0.312mg Oat
Phenylalanine 0.273mg 0.895mg Oat
Valine 0.402mg 0.937mg Oat
Histidine 0.14mg 0.405mg Oat
Saturated Fat 0.061g 1.217g Nori
Omega-3 - EPA 0.08g Nori
Monounsaturated Fat 0.025g 2.178g Oat
Polyunsaturated fat 0.11g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Oat
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
33%
Oat
Minerals Daily Need Coverage Score
40%
Nori
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 46mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 1.156g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 59)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.6)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.