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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 C, Folate, Manganese, Vitamin B2, Vitamin A RAE, and Copper, while Pacific saury raw is higher in Vitamin B12, Phosphorus, Selenium, and Vitamin D.
  • Pacific saury raw covers your daily need of Vitamin B12 83% more than Nori.
  • Nori contains 12 times more Vitamin A RAE than Pacific saury raw. Nori contains 260µg of Vitamin A RAE, while Pacific saury raw contains 21µg.

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
:
4
Pacific saury raw
Pacific saury raw
Contains more Calcium +22.8%
Contains more Iron +227.3%
Contains more Potassium +37.5%
Contains more Zinc +56.7%
Contains more Copper +417.6%
Contains more Manganese +311.7%
Contains more Magnesium +1450%
Contains more Phosphorus +279.3%
Contains less Sodium -18.8%
Contains more Selenium +1700%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +22.8%
Contains more Iron +227.3%
Contains more Potassium +37.5%
Contains more Zinc +56.7%
Contains more Copper +417.6%
Contains more Manganese +311.7%
Contains more Magnesium +1450%
Contains more Phosphorus +279.3%
Contains less Sodium -18.8%
Contains more Selenium +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
:
4
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +7331.4%
Contains more Vitamin E +400%
Contains more Vitamin C +926.3%
Contains more Vitamin B1 +69%
Contains more Vitamin B2 +607.9%
Contains more Vitamin B6 +35.9%
Contains more Folate +873.3%
Contains more Vitamin K +3900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B5 +44%
Contains more Vitamin B12 +∞%
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +7331.4%
Contains more Vitamin E +400%
Contains more Vitamin C +926.3%
Contains more Vitamin B1 +69%
Contains more Vitamin B2 +607.9%
Contains more Vitamin B6 +35.9%
Contains more Folate +873.3%
Contains more Vitamin K +3900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B5 +44%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Other +233.6%
Contains more Protein +231.5%
Contains more Fats +146.4%
Equal in Water - 78.92
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
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Carbs +∞%
Contains more Other +233.6%
Contains more Protein +231.5%
Contains more Fats +146.4%
Equal in Water - 78.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +528%
Contains more Polyunsaturated fat +83.6%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +528%
Contains more Polyunsaturated fat +83.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Pacific saury raw Opinion
Net carbs 4.81g 0g Nori
Protein 5.81g 19.26g Pacific saury raw
Fats 0.28g 0.69g Pacific saury raw
Carbs 5.11g 0g Nori
Calories 35kcal 88kcal Pacific saury raw
Sugar 0.49g 0g Pacific saury raw
Fiber 0.3g 0g Nori
Calcium 70mg 57mg Nori
Iron 1.8mg 0.55mg Nori
Magnesium 2mg 31mg Pacific saury raw
Phosphorus 58mg 220mg Pacific saury raw
Potassium 356mg 259mg Nori
Sodium 48mg 39mg Pacific saury raw
Zinc 1.05mg 0.67mg Nori
Copper 0.264mg 0.051mg Nori
Manganese 0.988mg 0.24mg Nori
Selenium 0.7µg 12.6µg Pacific saury raw
Vitamin A 5202IU 70IU Nori
Vitamin A RAE 260µg 21µg Nori
Vitamin E 1mg 0.2mg Nori
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 39mg 3.8mg Nori
Vitamin B1 0.098mg 0.058mg Nori
Vitamin B2 0.446mg 0.063mg Nori
Vitamin B3 1.47mg 2.3mg Pacific saury raw
Vitamin B5 0.521mg 0.75mg Pacific saury raw
Vitamin B6 0.159mg 0.117mg Nori
Folate 146µg 15µg Nori
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 4µg 0.1µg Nori
Tryptophan 0.043mg 0.216mg Pacific saury raw
Threonine 0.232mg 0.844mg Pacific saury raw
Isoleucine 0.259mg 0.887mg Pacific saury raw
Leucine 0.501mg 1.565mg Pacific saury raw
Lysine 0.222mg 1.768mg Pacific saury raw
Methionine 0.145mg 0.57mg Pacific saury raw
Phenylalanine 0.273mg 0.752mg Pacific saury raw
Valine 0.402mg 0.992mg Pacific saury raw
Histidine 0.14mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Nori
Saturated Fat 0.061g 0.118g Nori
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0.08g 0.033g Nori
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.025g 0.157g Pacific saury raw
Polyunsaturated fat 0.11g 0.202g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
40%
Nori
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
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 is cheaper?
?
The foods are relatively equal in price ($)

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.