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Nori vs. Passion fruit — In-Depth Nutrition Comparison

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What are the differences between nori and passion fruit?

  • Nori is higher in vitamin A, folate, vitamin B2, copper, vitamin C, zinc, vitamin B1, and vitamin E, yet passion fruit is higher in fiber and magnesium.
  • Nori's daily need coverage for vitamin A is 79% more.

We used Seaweed, laver, raw and Passion-fruit, (granadilla), purple, raw types in this article.

Infographic

Nori vs Passion fruit 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
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +483.3%
Contains more IronIron +12.5%
Contains more CopperCopper +207%
Contains more ZincZinc +950%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +1350%
Contains more PhosphorusPhosphorus +17.2%
Contains less SodiumSodium -41.7%
~equal in Potassium ~348mg

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
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%
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin CVitamin C +30%
Contains more Vitamin AVitamin A +306.3%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +243.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +59%
Contains more Vitamin KVitamin K +471.4%
Contains more FolateFolate +942.9%
Contains more CholineCholine +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.5mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +164.1%
Contains more WaterWater +16.6%
Contains more OtherOther +377.2%
Contains more FatsFats +150%
Contains more CarbsCarbs +357.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
0
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +244%
Contains more Poly. FatPolyunsaturated fat +273.6%
~equal in Saturated fat ~0.059g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori Passion fruit
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 Passion fruit DV% diff.
Manganese 0.988mg 43%
Fiber 0.3g 10.4g 40%
Folate 146µg 14µg 33%
Vitamin B2 0.446mg 0.13mg 24%
Vitamin A 260µg 64µg 22%
Copper 0.264mg 0.086mg 20%
Vitamin B5 0.521mg 10%
Vitamin C 39mg 30mg 10%
Zinc 1.05mg 0.1mg 9%
Vitamin B1 0.098mg 0mg 8%
Vitamin E 1mg 0.02mg 7%
Protein 5.81g 2.2g 7%
Calcium 70mg 12mg 6%
Magnesium 2mg 29mg 6%
Carbs 5.11g 23.38g 6%
Vitamin B6 0.159mg 0.1mg 5%
Vitamin K 4µg 0.7µg 3%
Calories 35kcal 97kcal 3%
Iron 1.8mg 1.6mg 3%
Polyunsaturated fat 0.11g 0.411g 2%
Sodium 48mg 28mg 1%
Phosphorus 58mg 68mg 1%
Fats 0.28g 0.7g 1%
Choline 10.4mg 7.6mg 1%
Net carbs 4.81g 12.98g N/A
Potassium 356mg 348mg 0%
Sugar 0.49g 11.2g N/A
Selenium 0.7µg 0.6µg 0%
Vitamin B3 1.47mg 1.5mg 0%
Saturated fat 0.061g 0.059g 0%
Monounsaturated fat 0.025g 0.086g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Nori
17%
Passion fruit
Minerals Daily Need Coverage Score
40%
Nori
18%
Passion fruit

Comparison summary

Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.002g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 10.71g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 16)
Which food is cheaper?
Nori
Nori is cheaper (difference - $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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.