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  6. Nori vs. Vegetable

Nori vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between nori and vegetable

  • Nori has more vitamin C, folate, manganese, vitamin B2, copper, vitamin A, iron, and vitamin B5; however, vegetable is richer in fiber and vitamin K.
  • Nori covers your daily vitamin C needs 40% more than vegetable.
  • Vegetable has 8 times less folate than nori. Nori has 146µg of folate, while vegetable has 19µg.

Specific food types used in this comparison are Seaweed, laver, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Nori vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +110.7%
Contains more IronIron +119.5%
Contains more CopperCopper +218.1%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +13.7%
Contains more ManganeseManganese +160.7%
Contains more SeleniumSelenium +133.3%
Contains more MagnesiumMagnesium +1000%
Contains less SodiumSodium -27.1%

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
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Contains more Vitamin CVitamin C +1118.8%
Contains more Vitamin AVitamin A +21.5%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +271.7%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B5Vitamin B5 +245%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more FolateFolate +668.4%
Contains more Vitamin KVitamin K +487.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Vegetable DV% diff.
Vitamin C 39mg 3.2mg 40%
Folate 146µg 19µg 32%
Manganese 0.988mg 0.379mg 26%
Vitamin B2 0.446mg 0.12mg 25%
Copper 0.264mg 0.083mg 20%
Fiber 0.3g 4.4g 16%
Vitamin K 4µg 23.5µg 16%
Iron 1.8mg 0.82mg 12%
Vitamin B5 0.521mg 0.151mg 7%
Vitamin B6 0.159mg 0.074mg 7%
Protein 5.81g 2.86g 6%
Potassium 356mg 169mg 6%
Magnesium 2mg 22mg 5%
Calcium 70mg 25mg 5%
Zinc 1.05mg 0.49mg 5%
Vitamin A 260µg 214µg 5%
Vitamin E 1mg 0.38mg 4%
Vitamin B3 1.47mg 0.851mg 4%
Carbs 5.11g 13.09g 3%
Calories 35kcal 65kcal 2%
Vitamin B1 0.098mg 0.071mg 2%
Choline 10.4mg 24.1mg 2%
Phosphorus 58mg 51mg 1%
Sodium 48mg 35mg 1%
Selenium 0.7µg 0.3µg 1%
Protein per 100 calories 17g 4.4g N/A
Calories per 10 g protein 60kcal 227kcal N/A
Weight per 100 calories 286g 154g N/A
Fats 0.28g 0.15g 0%
Net carbs 4.81g 8.69g N/A
Sugar 0.49g 3.12g N/A
Saturated fat 0.061g 0.031g 0%
Monounsaturated fat 0.025g 0.01g 0%
Polyunsaturated fat 0.11g 0.072g 0%
Tryptophan 0.043mg 0.029mg 0%
Threonine 0.232mg 0.115mg 0%
Isoleucine 0.259mg 0.139mg 0%
Leucine 0.501mg 0.19mg 0%
Lysine 0.222mg 0.17mg 0%
Methionine 0.145mg 0.034mg 0%
Phenylalanine 0.273mg 0.12mg 0%
Valine 0.402mg 0.149mg 0%
Histidine 0.14mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +103.1%
Contains more FatsFats +86.7%
Contains more OtherOther +462.7%
Contains more CarbsCarbs +156.2%
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +52.8%
Contains less Sat. FatSaturated fat -49.2%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.