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  6. Nori vs. Pacific saury raw

Nori vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are nori and pacific saury raw different?

  • Nori is richer in vitamin A, vitamin C, folate, manganese, vitamin B2, and copper, while pacific saury raw is higher in vitamin B12, phosphorus, selenium, and vitamin D.
  • Nori covers your daily need for vitamin A, 103% more than pacific saury raw.
  • Nori contains 10 times more vitamin C than pacific saury raw. Nori contains 39mg of vitamin C, while pacific saury raw contains 3.8mg.

Seaweed, laver, raw and Fish, pike, northern, raw types were used in this article.

Infographic

Nori vs Pacific saury raw 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
6
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +22.8%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +227.3%
Contains more CopperCopper +417.6%
Contains more ZincZinc +56.7%
Contains more ManganeseManganese +311.7%
Contains more MagnesiumMagnesium +1450%
Contains more PhosphorusPhosphorus +279.3%
Contains less SodiumSodium -18.8%
Contains more SeleniumSelenium +1700%

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
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +926.3%
Contains more Vitamin AVitamin A +1138.1%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +69%
Contains more Vitamin B2Vitamin B2 +607.9%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +873.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +525%

All nutrients comparison - raw data values

Nutrient Nori Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin C 39mg 3.8mg 39%
Manganese 0.988mg 0.24mg 33%
Folate 146µg 15µg 33%
Vitamin B2 0.446mg 0.063mg 29%
Vitamin A 260µg 21µg 27%
Protein 5.81g 19.26g 27%
Copper 0.264mg 0.051mg 24%
Phosphorus 58mg 220mg 23%
Selenium 0.7µg 12.6µg 22%
Iron 1.8mg 0.55mg 16%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 10.4mg 65mg 10%
Magnesium 2mg 31mg 7%
Vitamin B5 0.521mg 0.75mg 5%
Vitamin B3 1.47mg 2.3mg 5%
Vitamin E 1mg 0.2mg 5%
Vitamin B6 0.159mg 0.117mg 3%
Vitamin K 4µg 0.1µg 3%
Calories 35kcal 88kcal 3%
Vitamin B1 0.098mg 0.058mg 3%
Zinc 1.05mg 0.67mg 3%
Potassium 356mg 259mg 3%
Carbs 5.11g 0g 2%
Fiber 0.3g 0g 1%
Calcium 70mg 57mg 1%
Fats 0.28g 0.69g 1%
Polyunsaturated fat 0.11g 0.202g 1%
Net carbs 4.81g 0g N/A
Sugar 0.49g 0g N/A
Sodium 48mg 39mg 0%
Saturated fat 0.061g 0.118g 0%
Monounsaturated fat 0.025g 0.157g 0%
Tryptophan 0.043mg 0.216mg 0%
Threonine 0.232mg 0.844mg 0%
Isoleucine 0.259mg 0.887mg 0%
Leucine 0.501mg 1.565mg 0%
Lysine 0.222mg 1.768mg 0%
Methionine 0.145mg 0.57mg 0%
Phenylalanine 0.273mg 0.752mg 0%
Valine 0.402mg 0.992mg 0%
Histidine 0.14mg 0.567mg 0%
Omega-3 - EPA 0.08g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +233.6%
Contains more ProteinProtein +231.5%
Contains more FatsFats +146.4%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +528%
Contains more Poly. FatPolyunsaturated fat +83.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.