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  6. Nori vs. Seaweed

Nori vs. Seaweed — In-Depth Nutrition Comparison

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Differences between nori and seaweed

  • Nori has more vitamin A, vitamin C, manganese, vitamin B2, copper, and vitamin B6, while seaweed has more vitamin K, magnesium, iron, and calcium.
  • Nori's daily need coverage for vitamin A is 102% higher.
  • Seaweed contains 80 times less vitamin B6 than nori. Nori contains 0.159mg of vitamin B6, while seaweed contains 0.002mg.

The food types used in this comparison are Seaweed, laver, raw and Seaweed, kelp, raw.

Infographic

Nori vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +103.1%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -79.4%
Contains more ManganeseManganese +394%
Contains more MagnesiumMagnesium +5950%
Contains more CalciumCalcium +140%
Contains more IronIron +58.3%
Contains more ZincZinc +17.1%
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +4233.3%
Contains more Vitamin EVitamin E +14.9%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B3Vitamin B3 +212.8%
Contains more Vitamin B6Vitamin B6 +7850%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin KVitamin K +1550%
Contains more FolateFolate +23.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Seaweed DV% diff.
Vitamin K 4µg 66µg 52%
Vitamin C 39mg 3mg 40%
Manganese 0.988mg 0.2mg 34%
Magnesium 2mg 121mg 28%
Vitamin A 260µg 6µg 28%
Vitamin B2 0.446mg 0.15mg 23%
Copper 0.264mg 0.13mg 15%
Iron 1.8mg 2.85mg 13%
Vitamin B6 0.159mg 0.002mg 12%
Calcium 70mg 168mg 10%
Folate 146µg 180µg 9%
Protein 5.81g 1.68g 8%
Potassium 356mg 89mg 8%
Sodium 48mg 233mg 8%
Vitamin B3 1.47mg 0.47mg 6%
Fiber 0.3g 1.3g 4%
Vitamin B1 0.098mg 0.05mg 4%
Zinc 1.05mg 1.23mg 2%
Phosphorus 58mg 42mg 2%
Vitamin B5 0.521mg 0.642mg 2%
Carbs 5.11g 9.57g 1%
Vitamin E 1mg 0.87mg 1%
Saturated fat 0.061g 0.247g 1%
Calories 35kcal 43kcal 0%
Protein per 100 calories 17g 3.9g N/A
Calories per 10 g protein 60kcal 256kcal N/A
Weight per 100 calories 286g 233g N/A
Fats 0.28g 0.56g 0%
Net carbs 4.81g 8.27g N/A
Sugar 0.49g 0.6g N/A
Selenium 0.7µg 0.7µg 0%
Choline 10.4mg 12.8mg 0%
Monounsaturated fat 0.025g 0.098g 0%
Polyunsaturated fat 0.11g 0.047g 0%
Tryptophan 0.043mg 0.048mg 0%
Threonine 0.232mg 0.055mg 0%
Isoleucine 0.259mg 0.076mg 0%
Leucine 0.501mg 0.083mg 0%
Lysine 0.222mg 0.082mg 0%
Methionine 0.145mg 0.025mg 0%
Phenylalanine 0.273mg 0.043mg 0%
Valine 0.402mg 0.072mg 0%
Histidine 0.14mg 0.024mg 0%
Omega-3 - EPA 0.08g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +245.8%
Contains more FatsFats +100%
Contains more CarbsCarbs +87.3%
Contains more OtherOther +75.3%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Poly. FatPolyunsaturated fat +134%
Contains more Mono. FatMonounsaturated fat +292%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.