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  6. Nori vs. Pumpkin pie

Nori vs. Pumpkin pie — In-Depth Nutrition Comparison

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Important differences between nori and pumpkin pie

  • Nori has more vitamin C, vitamin A, manganese, folate, vitamin B2, copper, and iron; however, pumpkin pie has more vitamin B12.
  • Nori's daily need coverage for vitamin C is 43% more.
  • Nori has 6 times more folate than pumpkin pie. Nori has 146µg of folate, while pumpkin pie has 26µg.
  • Nori is lower in saturated fat.

The food varieties used in the comparison are Seaweed, laver, raw and Pie, pumpkin, commercially prepared.

Infographic

Nori vs Pumpkin pie 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
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more PotassiumPotassium +113.2%
Contains more IronIron +100%
Contains more CopperCopper +78.4%
Contains more ZincZinc +169.2%
Contains less SodiumSodium -79.9%
Contains more ManganeseManganese +335.2%
Contains more MagnesiumMagnesium +600%
Contains more PhosphorusPhosphorus +39.7%
Contains more SeleniumSelenium +671.4%
~equal in Calcium ~64mg

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
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 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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B2Vitamin B2 +259.7%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +152.4%
Contains more FolateFolate +461.5%
Contains more Vitamin AVitamin A +72.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +230%
Contains more CholineCholine +260.6%

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +49%
Contains more WaterWater +68.7%
Contains more OtherOther +233.6%
Contains more FatsFats +3382.1%
Contains more CarbsCarbs +581.6%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +18300%
Contains more Poly. FatPolyunsaturated fat +1509.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Pumpkin pie DV% diff.
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 0.227mg 33%
Folate 146µg 26µg 30%
Vitamin B2 0.446mg 0.124mg 25%
Vitamin A 260µg 448µg 21%
Fats 0.28g 9.75g 15%
Vitamin B12 0µg 0.35µg 15%
Copper 0.264mg 0.148mg 13%
Polyunsaturated fat 0.11g 1.77g 11%
Monounsaturated fat 0.025g 4.6g 11%
Iron 1.8mg 0.9mg 11%
Calories 35kcal 243kcal 10%
Carbs 5.11g 34.83g 10%
Saturated fat 0.061g 1.988g 9%
Selenium 0.7µg 5.4µg 9%
Cholesterol 0mg 26mg 9%
Sodium 48mg 239mg 8%
Vitamin K 4µg 13.2µg 8%
Vitamin B6 0.159mg 0.063mg 7%
Vitamin B1 0.098mg 0.177mg 7%
Zinc 1.05mg 0.39mg 6%
Fiber 0.3g 1.8g 6%
Potassium 356mg 167mg 6%
Choline 10.4mg 37.5mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Protein 5.81g 3.9g 4%
Magnesium 2mg 14mg 3%
Phosphorus 58mg 81mg 3%
Vitamin B3 1.47mg 1.107mg 2%
Vitamin E 1mg 0.76mg 2%
Vitamin B5 0.521mg 0.452mg 1%
Vitamin D 0µg 0.1µg 1%
Calcium 70mg 64mg 1%
Net carbs 4.81g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.49g 18.88g N/A
Tryptophan 0.043mg 0.048mg 0%
Threonine 0.232mg 0.154mg 0%
Isoleucine 0.259mg 0.158mg 0%
Leucine 0.501mg 0.297mg 0%
Lysine 0.222mg 0.192mg 0%
Methionine 0.145mg 0.249mg 0%
Phenylalanine 0.273mg 0.175mg 0%
Valine 0.402mg 0.211mg 0%
Histidine 0.14mg 0.088mg 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 Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
40%
Nori
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 18.39g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 191mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 1.927g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.