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Nori vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between nori and summer squash?

  • Nori is richer than summer squash in vitamin A, manganese, folate, vitamin C, copper, vitamin B2, iron, vitamin B5, zinc, and vitamin B3.
  • Nori's daily need coverage for vitamin A is 100% more.
  • Nori has 6 times more manganese than summer squash. While nori has 0.988mg of manganese, summer squash has only 0.175mg.

We used Seaweed, laver, raw and Squash, summer, all varieties, raw types in this article.

Infographic

Nori vs Summer squash 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
8
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +35.9%
Contains more IronIron +414.3%
Contains more CopperCopper +417.6%
Contains more ZincZinc +262.1%
Contains more PhosphorusPhosphorus +52.6%
Contains more ManganeseManganese +464.6%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +750%
Contains less SodiumSodium -95.8%

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
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +129.4%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +104.2%
Contains more Vitamin B2Vitamin B2 +214.1%
Contains more Vitamin B3Vitamin B3 +201.8%
Contains more Vitamin B5Vitamin B5 +236.1%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +403.4%
Contains more CholineCholine +55.2%
Contains more Vitamin B6Vitamin B6 +37.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Summer squash DV% diff.
Manganese 0.988mg 0.175mg 35%
Folate 146µg 29µg 29%
Vitamin A 260µg 10µg 28%
Vitamin C 39mg 17mg 24%
Copper 0.264mg 0.051mg 24%
Vitamin B2 0.446mg 0.142mg 23%
Iron 1.8mg 0.35mg 18%
Protein 5.81g 1.21g 9%
Vitamin B5 0.521mg 0.155mg 7%
Zinc 1.05mg 0.29mg 7%
Vitamin E 1mg 0.12mg 6%
Vitamin B3 1.47mg 0.487mg 6%
Calcium 70mg 15mg 6%
Vitamin B6 0.159mg 0.218mg 5%
Magnesium 2mg 17mg 4%
Vitamin B1 0.098mg 0.048mg 4%
Potassium 356mg 262mg 3%
Phosphorus 58mg 38mg 3%
Fiber 0.3g 1.1g 3%
Sodium 48mg 2mg 2%
Vitamin K 4µg 3µg 1%
Choline 10.4mg 6.7mg 1%
Fructose 0.95g 1%
Calories 35kcal 16kcal 1%
Selenium 0.7µg 0.2µg 1%
Carbs 5.11g 3.35g 1%
Fats 0.28g 0.18g 0%
Net carbs 4.81g 2.25g N/A
Sugar 0.49g 2.2g N/A
Saturated fat 0.061g 0.044g 0%
Monounsaturated fat 0.025g 0.016g 0%
Polyunsaturated fat 0.11g 0.089g 0%
Tryptophan 0.043mg 0.011mg 0%
Threonine 0.232mg 0.028mg 0%
Isoleucine 0.259mg 0.042mg 0%
Leucine 0.501mg 0.069mg 0%
Lysine 0.222mg 0.065mg 0%
Methionine 0.145mg 0.017mg 0%
Phenylalanine 0.273mg 0.041mg 0%
Valine 0.402mg 0.053mg 0%
Histidine 0.14mg 0.025mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +380.2%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +52.5%
Contains more OtherOther +508.1%
Contains more WaterWater +11.3%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +56.3%
Contains more Poly. FatPolyunsaturated fat +23.6%
Contains less Sat. FatSaturated fat -27.9%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.