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Nori vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between nori and flax seeds?

  • Nori is richer in vitamin A and vitamin C, yet flax seeds are richer in vitamin B1, fiber, copper, magnesium, phosphorus, manganese, iron, and selenium.
  • Flax seeds' daily need coverage for vitamin B1 is 129% higher.

We used Seaweed, laver, raw and Seeds, flaxseed types in this comparison.

Infographic

Nori vs Flax seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
0
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +19500%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +128.4%
Contains more IronIron +218.3%
Contains more CopperCopper +362.1%
Contains more ZincZinc +313.3%
Contains more PhosphorusPhosphorus +1006.9%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +151.2%
Contains more SeleniumSelenium +3528.6%

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
5
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +6400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +222.6%
Contains more Vitamin B2Vitamin B2 +177%
Contains more FolateFolate +67.8%
Contains more Vitamin B1Vitamin B1 +1577.6%
Contains more Vitamin B3Vitamin B3 +109.5%
Contains more Vitamin B5Vitamin B5 +89.1%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more CholineCholine +656.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1121.7%
Contains more ProteinProtein +214.8%
Contains more FatsFats +14957.1%
Contains more CarbsCarbs +465.2%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +30008%
Contains more Poly. FatPolyunsaturated fat +26018.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Flax seeds DV% diff.
Polyunsaturated fat 0.11g 28.73g 191%
Vitamin B1 0.098mg 1.644mg 129%
Fiber 0.3g 27.3g 108%
Copper 0.264mg 1.22mg 106%
Magnesium 2mg 392mg 93%
Phosphorus 58mg 642mg 83%
Manganese 0.988mg 2.482mg 65%
Fats 0.28g 42.16g 64%
Iron 1.8mg 5.73mg 49%
Selenium 0.7µg 25.4µg 45%
Vitamin C 39mg 0.6mg 43%
Zinc 1.05mg 4.34mg 30%
Vitamin A 260µg 0µg 29%
Calories 35kcal 534kcal 25%
Protein 5.81g 18.29g 25%
Vitamin B6 0.159mg 0.473mg 24%
Vitamin B2 0.446mg 0.161mg 22%
Monounsaturated fat 0.025g 7.527g 19%
Calcium 70mg 255mg 19%
Saturated fat 0.061g 3.663g 16%
Folate 146µg 87µg 15%
Potassium 356mg 813mg 13%
Choline 10.4mg 78.7mg 12%
Vitamin B3 1.47mg 3.08mg 10%
Vitamin B5 0.521mg 0.985mg 9%
Carbs 5.11g 28.88g 8%
Vitamin E 1mg 0.31mg 5%
Sodium 48mg 30mg 1%
Net carbs 4.81g 1.58g N/A
Sugar 0.49g 1.55g N/A
Vitamin K 4µg 4.3µg 0%
Tryptophan 0.043mg 0.297mg 0%
Threonine 0.232mg 0.766mg 0%
Isoleucine 0.259mg 0.896mg 0%
Leucine 0.501mg 1.235mg 0%
Lysine 0.222mg 0.862mg 0%
Methionine 0.145mg 0.37mg 0%
Phenylalanine 0.273mg 0.957mg 0%
Valine 0.402mg 1.072mg 0%
Histidine 0.14mg 0.472mg 0%
Omega-3 - EPA 0.08g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Nori
62%
Flax seeds
Minerals Daily Need Coverage Score
40%
Nori
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 3.602g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.