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Nori vs. Taro — In-Depth Nutrition Comparison

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The main differences between Nori and Taro

  • Nori is richer in Vitamin C, Vitamin B2, Folate, Vitamin A RAE, Manganese, Iron, and Copper, yet Taro is richer in Fiber, Vitamin B6, and Vitamin E .
  • Daily need coverage for Vitamin C from Nori is 38% higher.
  • Nori contains 65 times more Vitamin A RAE than Taro. Nori contains 260µg of Vitamin A RAE, while Taro contains 4µg.

Food types used in this article are Seaweed, laver, raw and Taro, raw.

Infographic

Nori vs Taro 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
5
:
4
Taro
Contains more Calcium +62.8%
Contains more Iron +227.3%
Contains more Zinc +356.5%
Contains more Copper +53.5%
Contains more Manganese +158%
Contains more Magnesium +1550%
Contains more Phosphorus +44.8%
Contains more Potassium +66%
Contains less Sodium -77.1%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Calcium +62.8%
Contains more Iron +227.3%
Contains more Zinc +356.5%
Contains more Copper +53.5%
Contains more Manganese +158%
Contains more Magnesium +1550%
Contains more Phosphorus +44.8%
Contains more Potassium +66%
Contains less Sodium -77.1%
Equal in Selenium - 0.7

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
8
:
2
Taro
Contains more Vitamin A +6744.7%
Contains more Vitamin C +766.7%
Contains more Vitamin B2 +1684%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +71.9%
Contains more Folate +563.6%
Contains more Vitamin K +300%
Contains more Vitamin E +138%
Contains more Vitamin B6 +78%
Equal in Vitamin B1 - 0.095
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin A +6744.7%
Contains more Vitamin C +766.7%
Contains more Vitamin B2 +1684%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +71.9%
Contains more Folate +563.6%
Contains more Vitamin K +300%
Contains more Vitamin E +138%
Contains more Vitamin B6 +78%
Equal in Vitamin B1 - 0.095

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
4
:
1
Taro
Contains more Protein +287.3%
Contains more Fats +40%
Contains more Water +20.4%
Contains more Other +214.2%
Contains more Carbs +417.8%
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Protein +287.3%
Contains more Fats +40%
Contains more Water +20.4%
Contains more Other +214.2%
Contains more Carbs +417.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
2
:
1
Taro
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +32.5%
Contains less Saturated Fat -32.8%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +32.5%
Contains less Saturated Fat -32.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Taro Opinion
Net carbs 4.81g 22.36g Taro
Protein 5.81g 1.5g Nori
Fats 0.28g 0.2g Nori
Carbs 5.11g 26.46g Taro
Calories 35kcal 112kcal Taro
Sugar 0.49g 0.4g Taro
Fiber 0.3g 4.1g Taro
Calcium 70mg 43mg Nori
Iron 1.8mg 0.55mg Nori
Magnesium 2mg 33mg Taro
Phosphorus 58mg 84mg Taro
Potassium 356mg 591mg Taro
Sodium 48mg 11mg Taro
Zinc 1.05mg 0.23mg Nori
Copper 0.264mg 0.172mg Nori
Manganese 0.988mg 0.383mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 5202IU 76IU Nori
Vitamin A RAE 260µg 4µg Nori
Vitamin E 1mg 2.38mg Taro
Vitamin C 39mg 4.5mg Nori
Vitamin B1 0.098mg 0.095mg Nori
Vitamin B2 0.446mg 0.025mg Nori
Vitamin B3 1.47mg 0.6mg Nori
Vitamin B5 0.521mg 0.303mg Nori
Vitamin B6 0.159mg 0.283mg Taro
Folate 146µg 22µg Nori
Vitamin K 4µg 1µg Nori
Tryptophan 0.043mg 0.023mg Nori
Threonine 0.232mg 0.069mg Nori
Isoleucine 0.259mg 0.054mg Nori
Leucine 0.501mg 0.111mg Nori
Lysine 0.222mg 0.067mg Nori
Methionine 0.145mg 0.02mg Nori
Phenylalanine 0.273mg 0.082mg Nori
Valine 0.402mg 0.082mg Nori
Histidine 0.14mg 0.034mg Nori
Saturated Fat 0.061g 0.041g Taro
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.016g Nori
Polyunsaturated fat 0.11g 0.083g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Taro
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Nori
18%
Taro
Minerals Daily Need Coverage Score
40%
Nori
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 54)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.