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  6. Nori vs. Red leaf lettuce

Nori vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Summary of differences between Nori and Red leaf lettuce

  • Nori has more Vitamin C, Manganese, Vitamin B2, Folate, Copper, Zinc, Vitamin B5, and Iron, however, Red leaf lettuce is higher in Vitamin K, and Vitamin A RAE.
  • Red leaf lettuce covers your daily need of Vitamin K 114% more than Nori.
  • Nori has 11 times more Vitamin C than Red leaf lettuce. While Nori has 39mg of Vitamin C, Red leaf lettuce has only 3.7mg.

These are the specific foods used in this comparison Seaweed, laver, raw and Lettuce, red leaf, raw.

Infographic

Nori vs Red leaf lettuce 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
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +112.1%
Contains more Iron +50%
Contains more Phosphorus +107.1%
Contains more Potassium +90.4%
Contains more Zinc +425%
Contains more Copper +842.9%
Contains more Manganese +386.7%
Contains more Magnesium +500%
Contains less Sodium -47.9%
Contains more Selenium +114.3%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +112.1%
Contains more Iron +50%
Contains more Phosphorus +107.1%
Contains more Potassium +90.4%
Contains more Zinc +425%
Contains more Copper +842.9%
Contains more Manganese +386.7%
Contains more Magnesium +500%
Contains less Sodium -47.9%
Contains more Selenium +114.3%

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
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +566.7%
Contains more Vitamin C +954.1%
Contains more Vitamin B1 +53.1%
Contains more Vitamin B2 +479.2%
Contains more Vitamin B3 +357.9%
Contains more Vitamin B5 +261.8%
Contains more Vitamin B6 +59%
Contains more Folate +305.6%
Contains more Vitamin A +44%
Contains more Vitamin K +3407.5%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +566.7%
Contains more Vitamin C +954.1%
Contains more Vitamin B1 +53.1%
Contains more Vitamin B2 +479.2%
Contains more Vitamin B3 +357.9%
Contains more Vitamin B5 +261.8%
Contains more Vitamin B6 +59%
Contains more Folate +305.6%
Contains more Vitamin A +44%
Contains more Vitamin K +3407.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +336.8%
Contains more Fats +27.3%
Contains more Carbs +126.1%
Contains more Other +585.5%
Contains more Water +12.5%
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +336.8%
Contains more Fats +27.3%
Contains more Carbs +126.1%
Contains more Other +585.5%
Contains more Water +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +52.8%
Contains less Saturated Fat -72.1%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +52.8%
Contains less Saturated Fat -72.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Red leaf lettuce Opinion
Net carbs 4.81g 1.36g Nori
Protein 5.81g 1.33g Nori
Fats 0.28g 0.22g Nori
Carbs 5.11g 2.26g Nori
Calories 35kcal 16kcal Nori
Fructose 0.28g Red leaf lettuce
Sugar 0.49g 0.48g Red leaf lettuce
Fiber 0.3g 0.9g Red leaf lettuce
Calcium 70mg 33mg Nori
Iron 1.8mg 1.2mg Nori
Magnesium 2mg 12mg Red leaf lettuce
Phosphorus 58mg 28mg Nori
Potassium 356mg 187mg Nori
Sodium 48mg 25mg Red leaf lettuce
Zinc 1.05mg 0.2mg Nori
Copper 0.264mg 0.028mg Nori
Manganese 0.988mg 0.203mg Nori
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 5202IU 7492IU Red leaf lettuce
Vitamin A RAE 260µg 375µg Red leaf lettuce
Vitamin E 1mg 0.15mg Nori
Vitamin C 39mg 3.7mg Nori
Vitamin B1 0.098mg 0.064mg Nori
Vitamin B2 0.446mg 0.077mg Nori
Vitamin B3 1.47mg 0.321mg Nori
Vitamin B5 0.521mg 0.144mg Nori
Vitamin B6 0.159mg 0.1mg Nori
Folate 146µg 36µg Nori
Vitamin K 4µg 140.3µg Red leaf lettuce
Tryptophan 0.043mg 0.022mg Nori
Threonine 0.232mg 0.048mg Nori
Isoleucine 0.259mg 0.038mg Nori
Leucine 0.501mg 0.07mg Nori
Lysine 0.222mg 0.045mg Nori
Methionine 0.145mg 0.016mg Nori
Phenylalanine 0.273mg 0.067mg Nori
Valine 0.402mg 0.048mg Nori
Histidine 0.14mg 0.019mg Nori
Saturated Fat 0.061g 0.017g Red leaf lettuce
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.005g Nori
Polyunsaturated fat 0.11g 0.072g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
67%
Nori
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
40%
Nori
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.044g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.