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Nori vs Pumpkin - In-Depth Nutrition Comparison

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How are Nori and Pumpkin different?

  • Nori is richer in Manganese, Vitamin C, Folate, Vitamin B2, Copper, Iron, Vitamin B6, Zinc, and Vitamin B3, while Pumpkin is higher in Vitamin A.
  • Nori covers your daily need of Manganese 38% more than Pumpkin.
  • Nori contains 9 times more Folate than Pumpkin. Nori contains 146µg of Folate, while Pumpkin contains 16µg.

Seaweed, laver, raw and Pumpkin, raw types were used in this article.

Infographic

Nori vs Pumpkin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
6
:
Contains more Iron +125%
Contains more Calcium +233.3%
Contains more Copper +107.9%
Contains more Zinc +228.1%
Contains more Phosphorus +31.8%
Contains more Magnesium +500%
Contains less Sodium -97.9%
Equal in Potassium - 340
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +125%
Contains more Calcium +233.3%
Contains more Copper +107.9%
Contains more Zinc +228.1%
Contains more Phosphorus +31.8%
Contains more Magnesium +500%
Contains less Sodium -97.9%
Equal in Potassium - 340

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
8
:
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +305.5%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +160.7%
Contains more Vitamin K +263.6%
Contains more Folate +812.5%
Contains more Vitamin A +63.6%
Equal in Vitamin E - 1.06
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +305.5%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +160.7%
Contains more Vitamin K +263.6%
Contains more Folate +812.5%
Contains more Vitamin A +63.6%
Equal in Vitamin E - 1.06

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
55
Pumpkin
Mineral Summary Score
34
Nori
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nori
6%
Pumpkin
Carbohydrates
5%
Nori
7%
Pumpkin
Fats
1%
Nori
0%
Pumpkin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nori Pumpkin
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.009g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.27g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 64)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
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)

All nutrients comparison - raw data values

Nutrient Nori Pumpkin Opinion
Calories 35 26 Nori
Protein 5.81 1 Nori
Fats 0.28 0.1 Nori
Vitamin C 39 9 Nori
Net carbs 4.809999942779541 6 Pumpkin
Carbs 5.11 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 0.8 Nori
Calcium 70 21 Nori
Potassium 356 340 Nori
Magnesium 2 12 Pumpkin
Sugar 0.49 2.76 Nori
Fiber 0.3 0.5 Pumpkin
Copper 0.264 0.127 Nori
Zinc 1.05 0.32 Nori
Starch
Phosphorus 58 44 Nori
Sodium 48 1 Pumpkin
Vitamin A 5202 8513 Pumpkin
Vitamin E 1 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.098 0.05 Nori
Vitamin B2 0.446 0.11 Nori
Vitamin B3 1.47 0.6 Nori
Vitamin B5 0.521 0.298 Nori
Vitamin B6 0.159 0.061 Nori
Vitamin B12 0 0
Vitamin K 4 1.1 Nori
Folate 146 16 Nori
Trans Fat 0 0
Saturated Fat 0.061 0.052 Pumpkin
Monounsaturated Fat 0.025 0.013 Nori
Polyunsaturated fat 0.11 0.005 Nori
Tryptophan 0.043 0.012 Nori
Threonine 0.232 0.029 Nori
Isoleucine 0.259 0.031 Nori
Leucine 0.501 0.046 Nori
Lysine 0.222 0.054 Nori
Methionine 0.145 0.011 Nori
Phenylalanine 0.273 0.032 Nori
Valine 0.402 0.035 Nori
Histidine 0.14 0.016 Nori
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.