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Nori vs. Spread — In-Depth Nutrition Comparison

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How are nori and spread different?

  • Nori is higher in vitamin A, vitamin C, manganese, folate, vitamin B2, and copper; however, spread is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin A for nori is 102% 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
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%
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +223.6%
Contains more IronIron +127.8%
Contains more CopperCopper +103.1%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +3700%
Contains more MagnesiumMagnesium +300%
Contains more SeleniumSelenium +1285.7%
~equal in Zinc ~1.02mg
~equal in Phosphorus ~59mg

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
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +232.8%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +7200%
Contains more Vitamin EVitamin E +74%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +75.5%
Contains more Vitamin B3Vitamin B3 +17.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +499%

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
Spread
3
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 WaterWater +41.1%
Contains more OtherOther +35.6%
Contains more ProteinProtein +31.8%
Contains more FatsFats +6092.9%
Contains more CarbsCarbs +133.7%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +30236%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 0µg 1.12µg 47%
Vitamin C 39mg 0mg 43%
Sodium 48mg 1013mg 42%
Manganese 0.988mg 0.026mg 42%
Folate 146µg 2µg 36%
Saturated fat 0.061g 5.977g 27%
Fats 0.28g 17.34g 26%
Vitamin A 260µg 26µg 26%
Vitamin B2 0.446mg 0.134mg 24%
Monounsaturated fat 0.025g 7.584g 19%
Selenium 0.7µg 9.7µg 16%
Polyunsaturated fat 0.11g 2.565g 16%
Copper 0.264mg 0.13mg 15%
Cholesterol 0mg 38mg 13%
Iron 1.8mg 0.79mg 13%
Calories 35kcal 235kcal 10%
Choline 10.4mg 62.3mg 9%
Potassium 356mg 110mg 7%
Vitamin B1 0.098mg 0.172mg 6%
Calcium 70mg 12mg 6%
Vitamin E 1mg 1.74mg 5%
Protein 5.81g 7.66g 4%
Vitamin B6 0.159mg 0.12mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Carbs 5.11g 11.94g 2%
Vitamin K 4µg 1.6µg 2%
Vitamin B3 1.47mg 1.73mg 2%
Vitamin B5 0.521mg 0.43mg 2%
Magnesium 2mg 8mg 1%
Net carbs 4.81g 11.74g N/A
Sugar 0.49g 0g N/A
Fiber 0.3g 0.2g 0%
Zinc 1.05mg 1.02mg 0%
Phosphorus 58mg 59mg 0%
Tryptophan 0.043mg 0.082mg 0%
Threonine 0.232mg 0.334mg 0%
Isoleucine 0.259mg 0.334mg 0%
Leucine 0.501mg 0.6mg 0%
Lysine 0.222mg 0.663mg 0%
Methionine 0.145mg 0.196mg 0%
Phenylalanine 0.273mg 0.301mg 0%
Valine 0.402mg 0.356mg 0%
Histidine 0.14mg 0.279mg 0%
Omega-3 - EPA 0.08g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
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 is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 965mg)
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.