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  6. Nori vs. Spinach raw

Nori vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between nori and spinach raw

  • Nori has more vitamin B2, copper, vitamin C, and vitamin B5; however, spinach raw is higher in vitamin K, vitamin A, magnesium, folate, iron, and fiber.
  • Spinach raw covers your daily need for vitamin K, 399% more than nori.
  • Nori has 8 times more vitamin B5 than spinach raw. While nori has 0.521mg of vitamin B5, spinach raw has only 0.065mg.

These are the specific foods used in this comparison Seaweed, laver, raw and Spinach, raw.

Infographic

Nori vs Spinach raw 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
4
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +103.1%
Contains more ZincZinc +98.1%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -39.2%
Contains more MagnesiumMagnesium +3850%
Contains more CalciumCalcium +41.4%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +50.6%
Contains more SeleniumSelenium +42.9%
~equal in Manganese ~0.897mg

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
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +38.8%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +103%
Contains more Vitamin B5Vitamin B5 +701.5%
Contains more Vitamin AVitamin A +80.4%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin B6Vitamin B6 +22.6%
Contains more Vitamin KVitamin K +11972.5%
Contains more FolateFolate +32.9%
Contains more CholineCholine +85.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Spinach raw DV% diff.
Vitamin K 4µg 482.9µg 399%
Vitamin A 260µg 469µg 23%
Vitamin B2 0.446mg 0.189mg 20%
Magnesium 2mg 79mg 18%
Copper 0.264mg 0.13mg 15%
Vitamin C 39mg 28.1mg 12%
Folate 146µg 194µg 12%
Iron 1.8mg 2.71mg 11%
Vitamin B5 0.521mg 0.065mg 9%
Fiber 0.3g 2.2g 8%
Vitamin E 1mg 2.03mg 7%
Protein 5.81g 2.86g 6%
Potassium 356mg 558mg 6%
Zinc 1.05mg 0.53mg 5%
Vitamin B3 1.47mg 0.724mg 5%
Manganese 0.988mg 0.897mg 4%
Calcium 70mg 99mg 3%
Vitamin B6 0.159mg 0.195mg 3%
Vitamin B1 0.098mg 0.078mg 2%
Choline 10.4mg 19.3mg 2%
Calories 35kcal 23kcal 1%
Selenium 0.7µg 1µg 1%
Sodium 48mg 79mg 1%
Phosphorus 58mg 49mg 1%
Fats 0.28g 0.39g 0%
Carbs 5.11g 3.63g 0%
Net carbs 4.81g 1.43g N/A
Sugar 0.49g 0.42g N/A
Saturated fat 0.061g 0.063g 0%
Monounsaturated fat 0.025g 0.01g 0%
Polyunsaturated fat 0.11g 0.165g 0%
Tryptophan 0.043mg 0.039mg 0%
Threonine 0.232mg 0.122mg 0%
Isoleucine 0.259mg 0.147mg 0%
Leucine 0.501mg 0.223mg 0%
Lysine 0.222mg 0.174mg 0%
Methionine 0.145mg 0.053mg 0%
Phenylalanine 0.273mg 0.129mg 0%
Valine 0.402mg 0.161mg 0%
Histidine 0.14mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +103.1%
Contains more CarbsCarbs +40.8%
Contains more OtherOther +119.2%
Contains more FatsFats +39.3%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +50%
~equal in Saturated fat ~0.063g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.