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  6. Nori vs. Ricotta

Nori vs. Ricotta — In-Depth Nutrition Comparison

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Important differences between nori and ricotta

  • Nori has more vitamin A, vitamin C, manganese, folate, copper, vitamin B2, and iron; however, ricotta has more selenium.
  • Nori's daily need coverage for vitamin A is 95% more.
  • Nori is lower in saturated fat.

The food varieties used in the comparison are Seaweed, laver, raw and Cheese, ricotta, whole milk.

Infographic

Nori vs Ricotta 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
5
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more PotassiumPotassium +239%
Contains more IronIron +373.7%
Contains more CopperCopper +1157.1%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +16366.7%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +195.7%
Contains more ZincZinc +10.5%
Contains more PhosphorusPhosphorus +172.4%
Contains more SeleniumSelenium +1971.4%

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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +116.7%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin B1Vitamin B1 +653.8%
Contains more Vitamin B2Vitamin B2 +128.7%
Contains more Vitamin B3Vitamin B3 +1313.5%
Contains more Vitamin B5Vitamin B5 +144.6%
Contains more Vitamin B6Vitamin B6 +269.8%
Contains more Vitamin KVitamin K +263.6%
Contains more FolateFolate +1116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +68.3%

All nutrients comparison - raw data values

Nutrient Nori Ricotta DV% diff.
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 0.006mg 43%
Saturated fat 0.061g 8.295g 37%
Folate 146µg 12µg 34%
Copper 0.264mg 0.021mg 27%
Selenium 0.7µg 14.5µg 25%
Fats 0.28g 12.98g 20%
Vitamin B2 0.446mg 0.195mg 19%
Iron 1.8mg 0.38mg 18%
Cholesterol 0mg 51mg 17%
Vitamin A 260µg 120µg 16%
Vitamin B12 0µg 0.34µg 14%
Phosphorus 58mg 158mg 14%
Calcium 70mg 207mg 14%
Protein 5.81g 11.26g 11%
Vitamin B6 0.159mg 0.043mg 9%
Vitamin B3 1.47mg 0.104mg 9%
Monounsaturated fat 0.025g 3.627g 9%
Vitamin B1 0.098mg 0.013mg 7%
Calories 35kcal 174kcal 7%
Potassium 356mg 105mg 7%
Vitamin B5 0.521mg 0.213mg 6%
Vitamin E 1mg 0.11mg 6%
Vitamin K 4µg 1.1µg 2%
Sodium 48mg 84mg 2%
Polyunsaturated fat 0.11g 0.385g 2%
Magnesium 2mg 11mg 2%
Vitamin D 0µg 0.2µg 1%
Choline 10.4mg 17.5mg 1%
Carbs 5.11g 3.04g 1%
Vitamin D 0IU 10IU 1%
Fiber 0.3g 0g 1%
Zinc 1.05mg 1.16mg 1%
Net carbs 4.81g 3.04g N/A
Sugar 0.49g 0.27g N/A
Tryptophan 0.043mg 0.125mg 0%
Threonine 0.232mg 0.517mg 0%
Isoleucine 0.259mg 0.589mg 0%
Leucine 0.501mg 1.221mg 0%
Lysine 0.222mg 1.338mg 0%
Methionine 0.145mg 0.281mg 0%
Phenylalanine 0.273mg 0.556mg 0%
Valine 0.402mg 0.692mg 0%
Histidine 0.14mg 0.459mg 0%
Omega-3 - EPA 0.08g 0g 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +68.1%
Contains more WaterWater +18.6%
Contains more OtherOther +269.6%
Contains more ProteinProtein +93.8%
Contains more FatsFats +4535.7%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +14408%
Contains more Poly. FatPolyunsaturated fat +250%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.