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Nori vs. Sockeye salmon — In-Depth Nutrition Comparison

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Important differences between nori and sockeye salmon

  • Nori has more vitamin A, vitamin C, manganese, and folate; however, sockeye salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.

The food varieties used in the comparison are Seaweed, laver, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Nori vs Sockeye salmon 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
6
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +536.4%
Contains more IronIron +246.2%
Contains more CopperCopper +247.4%
Contains more ZincZinc +90.9%
Contains less SodiumSodium -47.8%
Contains more ManganeseManganese +7500%
Contains more MagnesiumMagnesium +1700%
Contains more PotassiumPotassium +22.5%
Contains more PhosphorusPhosphorus +425.9%
Contains more SeleniumSelenium +4971.4%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +348.3%
Contains more Vitamin B2Vitamin B2 +81.3%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +1985.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.2%
Contains more Vitamin B3Vitamin B3 +588.6%
Contains more Vitamin B5Vitamin B5 +144.5%
Contains more Vitamin B6Vitamin B6 +420.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +982.7%
~equal in Vitamin E ~0.99mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.3%
Contains more OtherOther +508.1%
Contains more ProteinProtein +355.8%
Contains more FatsFats +1889.3%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +7356%
Contains more Poly. FatPolyunsaturated fat +1106.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Selenium 0.7µg 35.5µg 63%
Vitamin B3 1.47mg 10.123mg 54%
Vitamin B6 0.159mg 0.827mg 51%
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 0.013mg 42%
Protein 5.81g 26.48g 41%
Folate 146µg 7µg 35%
Phosphorus 58mg 305mg 35%
Vitamin A 260µg 58µg 22%
Copper 0.264mg 0.076mg 21%
Cholesterol 0mg 61mg 20%
Choline 10.4mg 112.6mg 19%
Iron 1.8mg 0.52mg 16%
Vitamin B5 0.521mg 1.274mg 15%
Vitamin B2 0.446mg 0.246mg 15%
Fats 0.28g 5.57g 8%
Magnesium 2mg 36mg 8%
Polyunsaturated fat 0.11g 1.327g 8%
Calories 35kcal 156kcal 6%
Calcium 70mg 11mg 6%
Monounsaturated fat 0.025g 1.864g 5%
Zinc 1.05mg 0.55mg 5%
Vitamin B1 0.098mg 0.157mg 5%
Saturated fat 0.061g 0.969g 4%
Vitamin K 4µg 0.1µg 3%
Sodium 48mg 92mg 2%
Potassium 356mg 436mg 2%
Carbs 5.11g 0g 2%
Fiber 0.3g 0g 1%
Net carbs 4.81g 0g N/A
Sugar 0.49g 0g N/A
Vitamin E 1mg 0.99mg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.043mg 0.335mg 0%
Threonine 0.232mg 1.247mg 0%
Isoleucine 0.259mg 1.274mg 0%
Leucine 0.501mg 2.185mg 0%
Lysine 0.222mg 2.574mg 0%
Methionine 0.145mg 0.858mg 0%
Phenylalanine 0.273mg 1.086mg 0%
Valine 0.402mg 1.461mg 0%
Histidine 0.14mg 0.711mg 0%
Omega-3 - EPA 0.08g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
40%
Nori
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.49g)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.908g)
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 - $13)
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.
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.