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Nori vs. Spirulina — In-Depth Nutrition Comparison

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Important differences between nori and spirulina

  • Nori has more vitamin A, vitamin C, manganese, folate, vitamin B6, vitamin B2, and zinc; however, spirulina has more copper, iron, and vitamin B1.
  • Nori's daily need coverage for vitamin A is 103% more.
  • Nori has 43 times more vitamin C than spirulina. Nori has 39mg of vitamin C, while spirulina has 0.9mg.

The food varieties used in the comparison are Seaweed, laver, raw and Seaweed, spirulina, raw.

Infographic

Nori vs Spirulina 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
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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +180.3%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +427.3%
Contains less SodiumSodium -51%
Contains more ManganeseManganese +431.2%
Contains more MagnesiumMagnesium +850%
Contains more IronIron +55%
Contains more CopperCopper +126.1%
~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
10
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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin CVitamin C +4233.3%
Contains more Vitamin AVitamin A +8566.7%
Contains more Vitamin EVitamin E +104.1%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin B5Vitamin B5 +60.3%
Contains more Vitamin B6Vitamin B6 +367.6%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +1522.2%
Contains more CholineCholine +60%
Contains more Vitamin B1Vitamin B1 +126.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Spirulina DV% diff.
Vitamin C 39mg 0.9mg 42%
Copper 0.264mg 0.597mg 37%
Manganese 0.988mg 0.186mg 35%
Folate 146µg 9µg 34%
Vitamin A 260µg 3µg 29%
Iron 1.8mg 2.79mg 12%
Vitamin B1 0.098mg 0.222mg 10%
Vitamin B6 0.159mg 0.034mg 10%
Vitamin B2 0.446mg 0.342mg 8%
Zinc 1.05mg 0.2mg 8%
Potassium 356mg 127mg 7%
Phosphorus 58mg 11mg 7%
Calcium 70mg 12mg 6%
Vitamin B5 0.521mg 0.325mg 4%
Magnesium 2mg 19mg 4%
Vitamin E 1mg 0.49mg 3%
Vitamin B3 1.47mg 1.196mg 2%
Sodium 48mg 98mg 2%
Carbs 5.11g 2.42g 1%
Choline 10.4mg 6.5mg 1%
Vitamin K 4µg 2.5µg 1%
Calories 35kcal 26kcal 0%
Protein 5.81g 5.92g 0%
Fats 0.28g 0.39g 0%
Net carbs 4.81g 2.02g N/A
Sugar 0.49g 0.3g N/A
Fiber 0.3g 0.4g 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.061g 0.135g 0%
Monounsaturated fat 0.025g 0.034g 0%
Polyunsaturated fat 0.11g 0.106g 0%
Tryptophan 0.043mg 0.096mg 0%
Threonine 0.232mg 0.306mg 0%
Isoleucine 0.259mg 0.331mg 0%
Leucine 0.501mg 0.509mg 0%
Lysine 0.222mg 0.312mg 0%
Methionine 0.145mg 0.118mg 0%
Phenylalanine 0.273mg 0.286mg 0%
Valine 0.402mg 0.362mg 0%
Histidine 0.14mg 0.112mg 0%
Omega-3 - EPA 0.08g N/A

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +111.2%
Contains more OtherOther +528.3%
Contains more FatsFats +39.3%
~equal in Protein ~5.92g
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +36%
~equal in Polyunsaturated fat ~0.106g

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.