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Nori vs. Sunflower oil — In-Depth Nutrition Comparison

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Differences between nori and sunflower oil

  • Nori has more vitamin A, vitamin C, manganese, folate, vitamin B2, copper, iron, and vitamin B6, while sunflower oil has more vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 267% higher.
  • The amount of saturated fat in nori is lower.

The food types used in this comparison are Seaweed, laver, raw and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Nori vs Sunflower oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +4008%
Contains more Vitamin KVitamin K +35%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +35614.3%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +184700%
Contains more Poly. FatPolyunsaturated fat +32990.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Sunflower oil DV% diff.
Vitamin E 1mg 41.08mg 267%
Polyunsaturated fat 0.11g 36.4g 242%
Fats 0.28g 100g 153%
Monounsaturated fat 0.025g 46.2g 115%
Saturated fat 0.061g 13g 59%
Manganese 0.988mg 0mg 43%
Vitamin C 39mg 0mg 43%
Calories 35kcal 884kcal 42%
Folate 146µg 0µg 37%
Vitamin B2 0.446mg 0mg 34%
Copper 0.264mg 0mg 29%
Vitamin A 260µg 0µg 29%
Iron 1.8mg 0mg 23%
Protein 5.81g 0g 12%
Vitamin B6 0.159mg 0mg 12%
Potassium 356mg 0mg 10%
Vitamin B5 0.521mg 0mg 10%
Zinc 1.05mg 0mg 10%
Vitamin B3 1.47mg 0mg 9%
Vitamin B1 0.098mg 0mg 8%
Phosphorus 58mg 0mg 8%
Calcium 70mg 0mg 7%
Carbs 5.11g 0g 2%
Sodium 48mg 0mg 2%
Choline 10.4mg 2%
Selenium 0.7µg 0µg 1%
Fiber 0.3g 0g 1%
Vitamin K 4µg 5.4µg 1%
Net carbs 4.81g 0g N/A
Magnesium 2mg 0mg 0%
Sugar 0.49g 0g N/A
Tryptophan 0.043mg 0mg 0%
Threonine 0.232mg 0mg 0%
Isoleucine 0.259mg 0mg 0%
Leucine 0.501mg 0mg 0%
Lysine 0.222mg 0mg 0%
Methionine 0.145mg 0mg 0%
Phenylalanine 0.273mg 0mg 0%
Valine 0.402mg 0mg 0%
Histidine 0.14mg 0mg 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 Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
64%
Sunflower oil
Minerals Daily Need Coverage Score
40%
Nori
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 12.939g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1.5)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.