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  6. Nori vs. Spread

Nori vs. Spread — In-Depth Nutrition Comparison

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How are Nori and Spread different?

  • Nori is higher in Vitamin C, Manganese, Folate, Vitamin A RAE, Vitamin B2, and Copper, however, Spread is richer in Vitamin B12, and Selenium.
  • Daily need coverage for Vitamin B12 from Spread is 47% higher.
  • Nori has less Sodium.

Seaweed, laver, raw and Sandwich spread, pork, beef are the varieties used in this article.

Infographic

Nori vs Spread 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
7
:
3
Spread
Spread
Contains more Calcium +483.3%
Contains more Iron +127.8%
Contains more Potassium +223.6%
Contains less Sodium -95.3%
Contains more Copper +103.1%
Contains more Manganese +3700%
Contains more Magnesium +300%
Contains more Selenium +1285.7%
Equal in Phosphorus - 59
Equal in Zinc - 1.02
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains more Calcium +483.3%
Contains more Iron +127.8%
Contains more Potassium +223.6%
Contains less Sodium -95.3%
Contains more Copper +103.1%
Contains more Manganese +3700%
Contains more Magnesium +300%
Contains more Selenium +1285.7%
Equal in Phosphorus - 59
Equal in Zinc - 1.02

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
7
:
5
Spread
Spread
Contains more Vitamin A +5879.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +232.8%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +32.5%
Contains more Folate +7200%
Contains more Vitamin K +150%
Contains more Vitamin E +74%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +75.5%
Contains more Vitamin B3 +17.7%
Contains more Vitamin B12 +∞%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Contains more Vitamin A +5879.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +232.8%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +32.5%
Contains more Folate +7200%
Contains more Vitamin K +150%
Contains more Vitamin E +74%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +75.5%
Contains more Vitamin B3 +17.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
:
3
Spread
Spread
Contains more Water +41.1%
Contains more Other +35.6%
Contains more Protein +31.8%
Contains more Fats +6092.9%
Contains more Carbs +133.7%
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more Water +41.1%
Contains more Other +35.6%
Contains more Protein +31.8%
Contains more Fats +6092.9%
Contains more Carbs +133.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Spread
Spread
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +30236%
Contains more Polyunsaturated fat +2231.8%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +30236%
Contains more Polyunsaturated fat +2231.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Spread Opinion
Net carbs 4.81g 11.74g Spread
Protein 5.81g 7.66g Spread
Fats 0.28g 17.34g Spread
Carbs 5.11g 11.94g Spread
Calories 35kcal 235kcal Spread
Sugar 0.49g 0g Spread
Fiber 0.3g 0.2g Nori
Calcium 70mg 12mg Nori
Iron 1.8mg 0.79mg Nori
Magnesium 2mg 8mg Spread
Phosphorus 58mg 59mg Spread
Potassium 356mg 110mg Nori
Sodium 48mg 1013mg Nori
Zinc 1.05mg 1.02mg Nori
Copper 0.264mg 0.13mg Nori
Manganese 0.988mg 0.026mg Nori
Selenium 0.7µg 9.7µg Spread
Vitamin A 5202IU 87IU Nori
Vitamin A RAE 260µg 26µg Nori
Vitamin E 1mg 1.74mg Spread
Vitamin D 0IU 22IU Spread
Vitamin D 0µg 0.6µg Spread
Vitamin C 39mg 0mg Nori
Vitamin B1 0.098mg 0.172mg Spread
Vitamin B2 0.446mg 0.134mg Nori
Vitamin B3 1.47mg 1.73mg Spread
Vitamin B5 0.521mg 0.43mg Nori
Vitamin B6 0.159mg 0.12mg Nori
Folate 146µg 2µg Nori
Vitamin B12 0µg 1.12µg Spread
Vitamin K 4µg 1.6µg Nori
Tryptophan 0.043mg 0.082mg Spread
Threonine 0.232mg 0.334mg Spread
Isoleucine 0.259mg 0.334mg Spread
Leucine 0.501mg 0.6mg Spread
Lysine 0.222mg 0.663mg Spread
Methionine 0.145mg 0.196mg Spread
Phenylalanine 0.273mg 0.301mg Spread
Valine 0.402mg 0.356mg Nori
Histidine 0.14mg 0.279mg Spread
Cholesterol 0mg 38mg Nori
Saturated Fat 0.061g 5.977g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 7.584g Spread
Polyunsaturated fat 0.11g 2.565g Spread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Spread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Nori
30%
Spread
Minerals Daily Need Coverage Score
40%
Nori
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 965mg)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 5.916g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
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.
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.