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  6. Nori vs. Rosemary

Nori vs. Rosemary — In-Depth Nutrition Comparison

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How are Nori and Rosemary different?

  • Nori is higher in Vitamin B2, Vitamin C, Vitamin A RAE, and Folate, however, Rosemary is richer in Iron, Fiber, Calcium, Magnesium, and Vitamin B6.
  • Daily need coverage for Iron from Rosemary is 61% higher.
  • Nori contains 3 times more Vitamin B2 than Rosemary. While Nori contains 0.446mg of Vitamin B2, Rosemary contains only 0.152mg.
  • Nori has less Saturated Fat.

Seaweed, laver, raw and Rosemary, fresh are the varieties used in this article.

Infographic

Nori vs Rosemary 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
3
:
7
Rosemary
Rosemary
Contains more Zinc +12.9%
Contains more Calcium +352.9%
Contains more Iron +269.4%
Contains more Magnesium +4450%
Contains more Phosphorus +13.8%
Contains more Potassium +87.6%
Contains less Sodium -45.8%
Contains more Copper +14%
Equal in Manganese - 0.96
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Zinc +12.9%
Contains more Calcium +352.9%
Contains more Iron +269.4%
Contains more Magnesium +4450%
Contains more Phosphorus +13.8%
Contains more Potassium +87.6%
Contains less Sodium -45.8%
Contains more Copper +14%
Equal in Manganese - 0.96

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
Rosemary
Rosemary
Contains more Vitamin A +77.9%
Contains more Vitamin C +78.9%
Contains more Vitamin B1 +172.2%
Contains more Vitamin B2 +193.4%
Contains more Vitamin B3 +61.2%
Contains more Folate +33.9%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +111.3%
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%
Rosemary
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin A +77.9%
Contains more Vitamin C +78.9%
Contains more Vitamin B1 +172.2%
Contains more Vitamin B2 +193.4%
Contains more Vitamin B3 +61.2%
Contains more Folate +33.9%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +111.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Rosemary
Rosemary
Contains more Protein +75.5%
Contains more Water +25.5%
Contains more Other +59.7%
Contains more Fats +1992.9%
Contains more Carbs +305.1%
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
Rosemary
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more Protein +75.5%
Contains more Water +25.5%
Contains more Other +59.7%
Contains more Fats +1992.9%
Contains more Carbs +305.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Rosemary
Rosemary
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +4540%
Contains more Polyunsaturated fat +719.1%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +4540%
Contains more Polyunsaturated fat +719.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Rosemary Opinion
Net carbs 4.81g 6.6g Rosemary
Protein 5.81g 3.31g Nori
Fats 0.28g 5.86g Rosemary
Carbs 5.11g 20.7g Rosemary
Calories 35kcal 131kcal Rosemary
Sugar 0.49g Rosemary
Fiber 0.3g 14.1g Rosemary
Calcium 70mg 317mg Rosemary
Iron 1.8mg 6.65mg Rosemary
Magnesium 2mg 91mg Rosemary
Phosphorus 58mg 66mg Rosemary
Potassium 356mg 668mg Rosemary
Sodium 48mg 26mg Rosemary
Zinc 1.05mg 0.93mg Nori
Copper 0.264mg 0.301mg Rosemary
Manganese 0.988mg 0.96mg Nori
Selenium 0.7µg Nori
Vitamin A 5202IU 2924IU Nori
Vitamin A RAE 260µg 146µg Nori
Vitamin E 1mg Nori
Vitamin C 39mg 21.8mg Nori
Vitamin B1 0.098mg 0.036mg Nori
Vitamin B2 0.446mg 0.152mg Nori
Vitamin B3 1.47mg 0.912mg Nori
Vitamin B5 0.521mg 0.804mg Rosemary
Vitamin B6 0.159mg 0.336mg Rosemary
Folate 146µg 109µg Nori
Vitamin K 4µg Nori
Tryptophan 0.043mg 0.051mg Rosemary
Threonine 0.232mg 0.136mg Nori
Isoleucine 0.259mg 0.136mg Nori
Leucine 0.501mg 0.249mg Nori
Lysine 0.222mg 0.143mg Nori
Methionine 0.145mg 0.047mg Nori
Phenylalanine 0.273mg 0.169mg Nori
Valine 0.402mg 0.165mg Nori
Histidine 0.14mg 0.066mg Nori
Saturated Fat 0.061g 2.838g Nori
Omega-3 - EPA 0.08g Nori
Monounsaturated Fat 0.025g 1.16g Rosemary
Polyunsaturated fat 0.11g 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Nori
43%
Rosemary
Minerals Daily Need Coverage Score
40%
Nori
75%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 2.777g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 70)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1.5)
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 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.

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.