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  6. Nori vs. Rye

Nori vs. Rye — In-Depth Nutrition Comparison

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How are Nori and Rye different?

  • Nori is richer in Vitamin C, Vitamin A RAE, and Folate, while Rye is higher in Manganese, Fiber, Phosphorus, Magnesium, Selenium, Vitamin B5, and Vitamin B1.
  • Rye covers your daily need of Manganese 69% more than Nori.

Seaweed, laver, raw and Rye grain types were used in this article.

Infographic

Nori vs Rye 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
1
:
9
Rye
Rye
Contains more Calcium +191.7%
Contains more Iron +46.1%
Contains more Magnesium +5400%
Contains more Phosphorus +472.4%
Contains more Potassium +43.3%
Contains less Sodium -95.8%
Contains more Zinc +152.4%
Contains more Copper +39%
Contains more Manganese +160.8%
Contains more Selenium +1885.7%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +191.7%
Contains more Iron +46.1%
Contains more Magnesium +5400%
Contains more Phosphorus +472.4%
Contains more Potassium +43.3%
Contains less Sodium -95.8%
Contains more Zinc +152.4%
Contains more Copper +39%
Contains more Manganese +160.8%
Contains more Selenium +1885.7%

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
5
:
5
Rye
Rye
Contains more Vitamin A +47190.9%
Contains more Vitamin E +17.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +77.7%
Contains more Folate +284.2%
Contains more Vitamin B1 +222.4%
Contains more Vitamin B3 +190.5%
Contains more Vitamin B5 +179.5%
Contains more Vitamin B6 +84.9%
Contains more Vitamin K +47.5%
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +47190.9%
Contains more Vitamin E +17.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +77.7%
Contains more Folate +284.2%
Contains more Vitamin B1 +222.4%
Contains more Vitamin B3 +190.5%
Contains more Vitamin B5 +179.5%
Contains more Vitamin B6 +84.9%
Contains more Vitamin K +47.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
:
3
Rye
Rye
Contains more Water +702.2%
Contains more Other +140.1%
Contains more Protein +78%
Contains more Fats +482.1%
Contains more Carbs +1384.5%
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Water +702.2%
Contains more Other +140.1%
Contains more Protein +78%
Contains more Fats +482.1%
Contains more Carbs +1384.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Rye
Rye
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +732%
Contains more Polyunsaturated fat +597.3%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +732%
Contains more Polyunsaturated fat +597.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Rye Opinion
Net carbs 4.81g 60.76g Rye
Protein 5.81g 10.34g Rye
Fats 0.28g 1.63g Rye
Carbs 5.11g 75.86g Rye
Calories 35kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.49g 0.98g Nori
Fiber 0.3g 15.1g Rye
Calcium 70mg 24mg Nori
Iron 1.8mg 2.63mg Rye
Magnesium 2mg 110mg Rye
Phosphorus 58mg 332mg Rye
Potassium 356mg 510mg Rye
Sodium 48mg 2mg Rye
Zinc 1.05mg 2.65mg Rye
Copper 0.264mg 0.367mg Rye
Manganese 0.988mg 2.577mg Rye
Selenium 0.7µg 13.9µg Rye
Vitamin A 5202IU 11IU Nori
Vitamin A RAE 260µg 1µg Nori
Vitamin E 1mg 0.85mg Nori
Vitamin C 39mg 0mg Nori
Vitamin B1 0.098mg 0.316mg Rye
Vitamin B2 0.446mg 0.251mg Nori
Vitamin B3 1.47mg 4.27mg Rye
Vitamin B5 0.521mg 1.456mg Rye
Vitamin B6 0.159mg 0.294mg Rye
Folate 146µg 38µg Nori
Vitamin K 4µg 5.9µg Rye
Tryptophan 0.043mg 0.108mg Rye
Threonine 0.232mg 0.289mg Rye
Isoleucine 0.259mg 0.208mg Nori
Leucine 0.501mg 0.563mg Rye
Lysine 0.222mg 0.286mg Rye
Methionine 0.145mg 0.153mg Rye
Phenylalanine 0.273mg 0.435mg Rye
Valine 0.402mg 0.317mg Nori
Histidine 0.14mg 0.189mg Rye
Saturated Fat 0.061g 0.197g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.208g Rye
Polyunsaturated fat 0.11g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Rye
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
36%
Rye
Minerals Daily Need Coverage Score
40%
Nori
98%
Rye

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 46mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 34)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.