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  6. Nori vs. Scallion

Nori vs. Scallion — In-Depth Nutrition Comparison

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What are the differences between Nori and Scallion?

  • Nori is higher in Manganese, Vitamin B2, Vitamin A RAE, Vitamin C, Folate, Copper, Vitamin B5, and Vitamin B6, yet Scallion is higher in Vitamin K, and Fiber.
  • Scallion's daily need coverage for Vitamin K is 169% more.
  • Nori has 7 times more Vitamin B5 than Scallion. While Nori has 0.521mg of Vitamin B5, Scallion has only 0.075mg.

We used Seaweed, laver, raw and Onions, spring or scallions (includes tops and bulb), raw types in this article.

Infographic

Nori vs Scallion 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
7
:
3
Scallion
Scallion
Contains more Iron +21.6%
Contains more Phosphorus +56.8%
Contains more Potassium +29%
Contains more Zinc +169.2%
Contains more Copper +218.1%
Contains more Manganese +517.5%
Contains more Selenium +16.7%
Contains more Magnesium +900%
Contains less Sodium -66.7%
Equal in Calcium - 72
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Iron +21.6%
Contains more Phosphorus +56.8%
Contains more Potassium +29%
Contains more Zinc +169.2%
Contains more Copper +218.1%
Contains more Manganese +517.5%
Contains more Selenium +16.7%
Contains more Magnesium +900%
Contains less Sodium -66.7%
Equal in Calcium - 72

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
9
:
1
Scallion
Scallion
Contains more Vitamin A +421.8%
Contains more Vitamin E +81.8%
Contains more Vitamin C +107.4%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +457.5%
Contains more Vitamin B3 +180%
Contains more Vitamin B5 +594.7%
Contains more Vitamin B6 +160.7%
Contains more Folate +128.1%
Contains more Vitamin K +5075%
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%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +421.8%
Contains more Vitamin E +81.8%
Contains more Vitamin C +107.4%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +457.5%
Contains more Vitamin B3 +180%
Contains more Vitamin B5 +594.7%
Contains more Vitamin B6 +160.7%
Contains more Folate +128.1%
Contains more Vitamin K +5075%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Scallion
Scallion
Contains more Protein +217.5%
Contains more Fats +47.4%
Contains more Other +365.4%
Contains more Carbs +43.6%
Equal in Water - 89.83
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
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Protein +217.5%
Contains more Fats +47.4%
Contains more Other +365.4%
Contains more Carbs +43.6%
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Scallion
Scallion
Contains more Polyunsaturated fat +48.6%
Contains less Saturated Fat -47.5%
Equal in Monounsaturated Fat - 0.027
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +48.6%
Contains less Saturated Fat -47.5%
Equal in Monounsaturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Scallion Opinion
Net carbs 4.81g 4.74g Nori
Protein 5.81g 1.83g Nori
Fats 0.28g 0.19g Nori
Carbs 5.11g 7.34g Scallion
Calories 35kcal 32kcal Nori
Sugar 0.49g 2.33g Nori
Fiber 0.3g 2.6g Scallion
Calcium 70mg 72mg Scallion
Iron 1.8mg 1.48mg Nori
Magnesium 2mg 20mg Scallion
Phosphorus 58mg 37mg Nori
Potassium 356mg 276mg Nori
Sodium 48mg 16mg Scallion
Zinc 1.05mg 0.39mg Nori
Copper 0.264mg 0.083mg Nori
Manganese 0.988mg 0.16mg Nori
Selenium 0.7µg 0.6µg Nori
Vitamin A 5202IU 997IU Nori
Vitamin A RAE 260µg 50µg Nori
Vitamin E 1mg 0.55mg Nori
Vitamin C 39mg 18.8mg Nori
Vitamin B1 0.098mg 0.055mg Nori
Vitamin B2 0.446mg 0.08mg Nori
Vitamin B3 1.47mg 0.525mg Nori
Vitamin B5 0.521mg 0.075mg Nori
Vitamin B6 0.159mg 0.061mg Nori
Folate 146µg 64µg Nori
Vitamin K 4µg 207µg Scallion
Tryptophan 0.043mg 0.02mg Nori
Threonine 0.232mg 0.072mg Nori
Isoleucine 0.259mg 0.077mg Nori
Leucine 0.501mg 0.109mg Nori
Lysine 0.222mg 0.091mg Nori
Methionine 0.145mg 0.02mg Nori
Phenylalanine 0.273mg 0.059mg Nori
Valine 0.402mg 0.081mg Nori
Histidine 0.14mg 0.032mg Nori
Saturated Fat 0.061g 0.032g Scallion
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.027g Scallion
Polyunsaturated fat 0.11g 0.074g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Scallion
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
63%
Scallion
Minerals Daily Need Coverage Score
40%
Nori
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.84g)
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 - $0.2)
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 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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.