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Nori vs. Liver — In-Depth Nutrition Comparison

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What are the differences between nori and liver?

  • Liver is richer than nori in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, vitamin B3, and copper.
  • Liver's daily need coverage for vitamin B12 is 778% more.

We used Seaweed, laver, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised types in this article.

Infographic

Nori vs Liver 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
3
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%
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +137.3%
Contains more ManganeseManganese +229.3%
Contains more MagnesiumMagnesium +600%
Contains more IronIron +895.6%
Contains more CopperCopper +140.2%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +315.5%
Contains more SeleniumSelenium +9542.9%
~equal in Sodium ~49mg

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
4
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%
Liver
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin CVitamin C +65.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1978.8%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +392.4%
Contains more Vitamin B3Vitamin B3 +473.8%
Contains more Vitamin B5Vitamin B5 +816.3%
Contains more Vitamin B6Vitamin B6 +258.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.6%
~equal in Vitamin D ~µg

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
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +35.9%
Contains more WaterWater +32.2%
Contains more OtherOther +151.3%
Contains more ProteinProtein +347.8%
Contains more FatsFats +1471.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +2420%
Contains more Poly. FatPolyunsaturated fat +854.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 260µg 5405µg 572%
Iron 1.8mg 17.92mg 202%
Vitamin B2 0.446mg 2.196mg 135%
Selenium 0.7µg 67.5µg 121%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.521mg 4.774mg 85%
Zinc 1.05mg 6.72mg 52%
Vitamin B3 1.47mg 8.435mg 44%
Copper 0.264mg 0.634mg 41%
Protein 5.81g 26.02g 40%
Vitamin B6 0.159mg 0.57mg 32%
Manganese 0.988mg 0.3mg 30%
Phosphorus 58mg 241mg 26%
Vitamin C 39mg 23.6mg 17%
Vitamin B1 0.098mg 0.258mg 13%
Vitamin E 1mg 7%
Calories 35kcal 165kcal 7%
Polyunsaturated fat 0.11g 1.05g 6%
Potassium 356mg 150mg 6%
Calcium 70mg 10mg 6%
Fats 0.28g 4.4g 6%
Saturated fat 0.061g 1.41g 6%
Folate 146µg 163µg 4%
Magnesium 2mg 14mg 3%
Vitamin K 4µg 3%
Monounsaturated fat 0.025g 0.63g 2%
Choline 10.4mg 2%
Fiber 0.3g 0g 1%
Carbs 5.11g 3.76g 0%
Net carbs 4.81g 3.76g N/A
Sugar 0.49g N/A
Sodium 48mg 49mg 0%
Tryptophan 0.043mg 0.366mg 0%
Threonine 0.232mg 1.107mg 0%
Isoleucine 0.259mg 1.32mg 0%
Leucine 0.501mg 2.319mg 0%
Lysine 0.222mg 2.007mg 0%
Methionine 0.145mg 0.645mg 0%
Phenylalanine 0.273mg 1.274mg 0%
Valine 0.402mg 1.607mg 0%
Histidine 0.14mg 0.708mg 0%
Omega-3 - EPA 0.08g 0g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Liver
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
422%
Liver
Minerals Daily Need Coverage Score
40%
Nori
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 1.349g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.49g)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.