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Nori vs Seaweed - In-Depth Nutrition Comparison

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Differences between Nori and Seaweed

  • Nori has more Vitamin C, Manganese, Vitamin A, Vitamin B2, Copper, and Vitamin B6, while Seaweed has more Vitamin K, Magnesium, Iron, and Calcium.
  • Seaweed's daily need coverage for Vitamin K is 52% 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
4
:
Contains more Potassium +300%
Contains more Copper +103.1%
Contains more Phosphorus +38.1%
Contains less Sodium -79.4%
Contains more Iron +58.3%
Contains more Calcium +140%
Contains more Magnesium +5950%
Contains more Zinc +17.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Contains more Potassium +300%
Contains more Copper +103.1%
Contains more Phosphorus +38.1%
Contains less Sodium -79.4%
Contains more Iron +58.3%
Contains more Calcium +140%
Contains more Magnesium +5950%
Contains more Zinc +17.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
7
:
Contains more Vitamin C +1200%
Contains more Vitamin A +4384.5%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +212.8%
Contains more Vitamin B6 +7850%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +1550%
Contains more Folate +23.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Contains more Vitamin C +1200%
Contains more Vitamin A +4384.5%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +212.8%
Contains more Vitamin B6 +7850%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +1550%
Contains more Folate +23.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
36
Seaweed
Mineral Summary Score
34
Nori
47
Seaweed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nori
10%
Seaweed
Carbohydrates
5%
Nori
10%
Seaweed
Fats
1%
Nori
3%
Seaweed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nori Seaweed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 185mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.186g)
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 ($)
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.

All nutrients comparison - raw data values

Nutrient Nori Seaweed Opinion
Calories 35 43 Seaweed
Protein 5.81 1.68 Nori
Fats 0.28 0.56 Seaweed
Vitamin C 39 3 Nori
Carbs 5.11 9.57 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 2.85 Seaweed
Calcium 70 168 Seaweed
Potassium 356 89 Nori
Magnesium 2 121 Seaweed
Sugar 0.49 0.6 Nori
Fiber 0.3 1.3 Seaweed
Copper 0.264 0.13 Nori
Zinc 1.05 1.23 Seaweed
Starch
Phosphorus 58 42 Nori
Sodium 48 233 Nori
Vitamin A 5202 116 Nori
Vitamin E 1 0.87 Nori
Vitamin D 0 0
Vitamin B1 0.098 0.05 Nori
Vitamin B2 0.446 0.15 Nori
Vitamin B3 1.47 0.47 Nori
Vitamin B5 0.521 0.642 Seaweed
Vitamin B6 0.159 0.002 Nori
Vitamin B12 0 0
Vitamin K 4 66 Seaweed
Folate 146 180 Seaweed
Trans Fat 0 0
Saturated Fat 0.061 0.247 Nori
Monounsaturated Fat 0.025 0.098 Seaweed
Polyunsaturated fat 0.11 0.047 Nori
Tryptophan 0.043 0.048 Seaweed
Threonine 0.232 0.055 Nori
Isoleucine 0.259 0.076 Nori
Leucine 0.501 0.083 Nori
Lysine 0.222 0.082 Nori
Methionine 0.145 0.025 Nori
Phenylalanine 0.273 0.043 Nori
Valine 0.402 0.072 Nori
Histidine 0.14 0.024 Nori
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.