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  6. Nori vs. Pumpkin

Nori vs. Pumpkin — In-Depth Nutrition Comparison

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How are nori and pumpkins different?

  • Nori is higher in manganese, vitamin C, folate, vitamin B2, copper, iron, vitamin B6, zinc, and vitamin B3; however, pumpkins are richer in vitamin A.
  • Daily need coverage for manganese for nori is 39% higher.
  • Nori contains 16 times more folate than pumpkins. While nori contains 146µg of folate, pumpkins contain only 9µg.

Seaweed, laver, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Nori vs Pumpkin 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +215.8%
Contains more CopperCopper +190.1%
Contains more ZincZinc +356.5%
Contains more PhosphorusPhosphorus +93.3%
Contains more ManganeseManganese +1010.1%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +350%
Contains less SodiumSodium -97.9%

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
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Contains more Vitamin CVitamin C +729.8%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +216.1%
Contains more Vitamin B2Vitamin B2 +471.8%
Contains more Vitamin B3Vitamin B3 +255.9%
Contains more Vitamin B5Vitamin B5 +159.2%
Contains more Vitamin B6Vitamin B6 +261.4%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +1522.2%
Contains more Vitamin AVitamin A +10.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Pumpkin DV% diff.
Manganese 0.988mg 0.089mg 39%
Vitamin C 39mg 4.7mg 38%
Folate 146µg 9µg 34%
Vitamin B2 0.446mg 0.078mg 28%
Copper 0.264mg 0.091mg 19%
Iron 1.8mg 0.57mg 15%
Protein 5.81g 0.72g 10%
Vitamin B6 0.159mg 0.044mg 9%
Zinc 1.05mg 0.23mg 7%
Vitamin B3 1.47mg 0.413mg 7%
Calcium 70mg 15mg 6%
Vitamin B1 0.098mg 0.031mg 6%
Vitamin B5 0.521mg 0.201mg 6%
Potassium 356mg 230mg 4%
Phosphorus 58mg 30mg 4%
Fiber 0.3g 1.1g 3%
Vitamin A 260µg 288µg 3%
Vitamin K 4µg 0.8µg 3%
Magnesium 2mg 9mg 2%
Sodium 48mg 1mg 2%
Calories 35kcal 20kcal 1%
Vitamin E 1mg 0.8mg 1%
Selenium 0.7µg 0.2µg 1%
Choline 10.4mg 6.2mg 1%
Polyunsaturated fat 0.11g 0.004g 1%
Protein per 100 calories 17g 3.6g N/A
Calories per 10 g protein 60kcal 278kcal N/A
Weight per 100 calories 286g 500g N/A
Fats 0.28g 0.07g 0%
Net carbs 4.81g 3.8g N/A
Carbs 5.11g 4.9g 0%
Sugar 0.49g 2.08g N/A
Saturated fat 0.061g 0.037g 0%
Monounsaturated fat 0.025g 0.009g 0%
Tryptophan 0.043mg 0.009mg 0%
Threonine 0.232mg 0.021mg 0%
Isoleucine 0.259mg 0.023mg 0%
Leucine 0.501mg 0.034mg 0%
Lysine 0.222mg 0.039mg 0%
Methionine 0.145mg 0.008mg 0%
Phenylalanine 0.273mg 0.023mg 0%
Valine 0.402mg 0.025mg 0%
Histidine 0.14mg 0.011mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +706.9%
Contains more FatsFats +300%
Contains more OtherOther +508.1%
Contains more WaterWater +10.2%
~equal in Carbs ~4.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +177.8%
Contains more Poly. FatPolyunsaturated fat +2650%
Contains less Sat. FatSaturated fat -39.3%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.