Nori vs. Squid — In-Depth Nutrition Comparison
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A recap on differences between nori and squid
- Nori is higher in vitamin A, vitamin C, and manganese, yet squid is higher in vitamin B12, selenium, iron, vitamin B2, copper, and phosphorus.
- Squid covers your daily vitamin B12 needs 225% more than nori.
- Nori contains 8 times more vitamin A than squid. While nori contains 5202IU of vitamin A, squid contains only 675IU.
Food varieties used in this article are Seaweed, laver, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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.
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +372.7% |
| Contains more MagnesiumMagnesium | +2900% |
| Contains more CalciumCalcium | +157.1% |
| Contains more PotassiumPotassium | +78.9% |
| Contains more IronIron | +502.2% |
| Contains more CopperCopper | +278% |
| Contains more ZincZinc | +229.5% |
| Contains more PhosphorusPhosphorus | +900% |
| Contains more SeleniumSelenium | +12700% |
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.
| Contains more Vitamin CVitamin C | +358.8% |
| Contains more Vitamin AVitamin A | +28.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +476.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +508.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +287.7% |
| Contains more Vitamin B3Vitamin B3 | +48.9% |
| Contains more Vitamin B5Vitamin B5 | +72.7% |
| Contains more Vitamin B6Vitamin B6 | +69.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 0.7µg | 89.6µg | 162% |
| Iron | 1.8mg | 10.84mg | 113% |
| Vitamin B2 | 0.446mg | 1.729mg | 99% |
| Copper | 0.264mg | 0.998mg | 82% |
| Cholesterol | 0mg | 224mg | 75% |
| Phosphorus | 58mg | 580mg | 75% |
| Protein | 5.81g | 32.48g | 53% |
| Vitamin C | 39mg | 8.5mg | 34% |
| Manganese | 0.988mg | 0.209mg | 34% |
| Folate | 146µg | 24µg | 31% |
| Sodium | 48mg | 744mg | 30% |
| Zinc | 1.05mg | 3.46mg | 22% |
| Magnesium | 2mg | 60mg | 14% |
| Calcium | 70mg | 180mg | 11% |
| Vitamin B6 | 0.159mg | 0.27mg | 9% |
| Potassium | 356mg | 637mg | 8% |
| Vitamin B5 | 0.521mg | 0.9mg | 8% |
| Vitamin B1 | 0.098mg | 0.017mg | 7% |
| Vitamin E | 1mg | 7% | |
| Calories | 35kcal | 158kcal | 6% |
| Vitamin A | 260µg | 203µg | 6% |
| Vitamin B3 | 1.47mg | 2.189mg | 4% |
| Vitamin K | 4µg | 3% | |
| Fats | 0.28g | 1.4g | 2% |
| Choline | 10.4mg | 2% | |
| Fiber | 0.3g | 0g | 1% |
| Carbs | 5.11g | 1.64g | 1% |
| Saturated fat | 0.061g | 0.236g | 1% |
| Polyunsaturated fat | 0.11g | 0.268g | 1% |
| Net carbs | 4.81g | 1.64g | N/A |
| Sugar | 0.49g | N/A | |
| Monounsaturated fat | 0.025g | 0.162g | 0% |
| Tryptophan | 0.043mg | 0.364mg | 0% |
| Threonine | 0.232mg | 1.398mg | 0% |
| Isoleucine | 0.259mg | 1.414mg | 0% |
| Leucine | 0.501mg | 2.287mg | 0% |
| Lysine | 0.222mg | 2.427mg | 0% |
| Methionine | 0.145mg | 0.733mg | 0% |
| Phenylalanine | 0.273mg | 1.164mg | 0% |
| Valine | 0.402mg | 1.419mg | 0% |
| Histidine | 0.14mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.08g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +211.6% |
| Contains more WaterWater | +39.1% |
| Contains more OtherOther | +12.2% |
| Contains more ProteinProtein | +459% |
| Contains more FatsFats | +400% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.2% |
| Contains more Mono. FatMonounsaturated fat | +548% |
| Contains more Poly. FatPolyunsaturated fat | +143.6% |
