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  6. Nori vs. Potato salad

Nori vs. Potato salad — In-Depth Nutrition Comparison

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Significant differences between nori and potato salad

  • The amount of vitamin A, manganese, folate, vitamin C, vitamin B2, copper, and iron in nori is higher than in potato salad.
  • Nori covers your daily vitamin A needs 101% more than potato salad.
  • Potato salad has 21 times less folate than nori. Nori has 146µg of folate, while potato salad has 7µg.
  • Nori contains less sodium.

Specific food types used in this comparison are Seaweed, laver, raw and Potato salad, home-prepared.

Infographic

Nori vs Potato salad 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
8
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more CalciumCalcium +268.4%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +176.9%
Contains more CopperCopper +123.7%
Contains more ZincZinc +238.7%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +878.2%
Contains more MagnesiumMagnesium +650%
Contains more SeleniumSelenium +485.7%

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
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +290%
Contains more Vitamin AVitamin A +712.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B2Vitamin B2 +643.3%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1985.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.534mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Potato salad DV% diff.
Manganese 0.988mg 0.101mg 39%
Folate 146µg 7µg 35%
Vitamin C 39mg 10mg 32%
Vitamin B2 0.446mg 0.06mg 30%
Vitamin A 260µg 32µg 25%
Polyunsaturated fat 0.11g 3.737g 24%
Cholesterol 0mg 68mg 23%
Sodium 48mg 529mg 21%
Copper 0.264mg 0.118mg 16%
Iron 1.8mg 0.65mg 14%
Fats 0.28g 8.2g 12%
Zinc 1.05mg 0.31mg 7%
Vitamin E 1mg 7%
Monounsaturated fat 0.025g 2.48g 6%
Selenium 0.7µg 4.1µg 6%
Saturated fat 0.061g 1.429g 6%
Protein 5.81g 2.68g 6%
Calories 35kcal 143kcal 5%
Calcium 70mg 19mg 5%
Vitamin B3 1.47mg 0.89mg 4%
Fiber 0.3g 1.3g 4%
Vitamin K 4µg 3%
Potassium 356mg 254mg 3%
Magnesium 2mg 15mg 3%
Choline 10.4mg 2%
Vitamin B1 0.098mg 0.077mg 2%
Carbs 5.11g 11.17g 2%
Vitamin B6 0.159mg 0.141mg 1%
Phosphorus 58mg 52mg 1%
Net carbs 4.81g 9.87g N/A
Sugar 0.49g N/A
Vitamin B5 0.521mg 0.534mg 0%
Tryptophan 0.043mg 0.042mg 0%
Threonine 0.232mg 0.116mg 0%
Isoleucine 0.259mg 0.141mg 0%
Leucine 0.501mg 0.202mg 0%
Lysine 0.222mg 0.171mg 0%
Methionine 0.145mg 0.066mg 0%
Phenylalanine 0.273mg 0.135mg 0%
Valine 0.402mg 0.172mg 0%
Histidine 0.14mg 0.062mg 0%
Omega-3 - EPA 0.08g 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +116.8%
Contains more WaterWater +11.9%
Contains more OtherOther +93.3%
Contains more FatsFats +2828.6%
Contains more CarbsCarbs +118.6%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +9820%
Contains more Poly. FatPolyunsaturated fat +3297.3%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.