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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, Iron, Vitamin B5, and Vitamin B6, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
6
:
Contains more Calcium +180%
Contains more Iron +119.5%
Contains more Phosphorus +13.7%
Contains more Potassium +110.7%
Contains more Zinc +114.3%
Contains more Copper +218.1%
Contains more Magnesium +1000%
Contains less Sodium -27.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Calcium +180%
Contains more Iron +119.5%
Contains more Phosphorus +13.7%
Contains more Potassium +110.7%
Contains more Zinc +114.3%
Contains more Copper +218.1%
Contains more Magnesium +1000%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
9
:
Contains more Vitamin A +21.6%
Contains more Vitamin E +163.2%
Contains more Vitamin C +1118.8%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +271.7%
Contains more Vitamin B3 +72.7%
Contains more Vitamin B5 +245%
Contains more Vitamin B6 +114.9%
Contains more Folate +668.4%
Contains more Vitamin K +487.5%
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 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +21.6%
Contains more Vitamin E +163.2%
Contains more Vitamin C +1118.8%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +271.7%
Contains more Vitamin B3 +72.7%
Contains more Vitamin B5 +245%
Contains more Vitamin B6 +114.9%
Contains more Folate +668.4%
Contains more Vitamin K +487.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nori Vegetable
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Vegetable Opinion
Net carbs 4.81g 8.69g Vegetable
Protein 5.81g 2.86g Nori
Fats 0.28g 0.15g Nori
Carbs 5.11g 13.09g Vegetable
Calories 35kcal 65kcal Vegetable
Starch g g
Fructose g g
Sugar 0.49g 3.12g Nori
Fiber 0.3g 4.4g Vegetable
Calcium 70mg 25mg Nori
Iron 1.8mg 0.82mg Nori
Magnesium 2mg 22mg Vegetable
Phosphorus 58mg 51mg Nori
Potassium 356mg 169mg Nori
Sodium 48mg 35mg Vegetable
Zinc 1.05mg 0.49mg Nori
Copper 0.264mg 0.083mg Nori
Vitamin A 5202IU 4277IU Nori
Vitamin E 1mg 0.38mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39mg 3.2mg Nori
Vitamin B1 0.098mg 0.071mg Nori
Vitamin B2 0.446mg 0.12mg Nori
Vitamin B3 1.47mg 0.851mg Nori
Vitamin B5 0.521mg 0.151mg Nori
Vitamin B6 0.159mg 0.074mg Nori
Folate 146µg 19µg Nori
Vitamin B12 0µg 0µg
Vitamin K 4µg 23.5µg Vegetable
Tryptophan 0.043mg 0.029mg Nori
Threonine 0.232mg 0.115mg Nori
Isoleucine 0.259mg 0.139mg Nori
Leucine 0.501mg 0.19mg Nori
Lysine 0.222mg 0.17mg Nori
Methionine 0.145mg 0.034mg Nori
Phenylalanine 0.273mg 0.12mg Nori
Valine 0.402mg 0.149mg Nori
Histidine 0.14mg 0.073mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.061g 0.031g Vegetable
Monounsaturated Fat 0.025g 0.01g Nori
Polyunsaturated fat 0.11g 0.072g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
36
Vegetable
Mineral Summary Score
34
Nori
17
Vegetable

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nori
17%
Vegetable
Carbohydrates
5%
Nori
13%
Vegetable
Fats
1%
Nori
1%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.03g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.63g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 66)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.5)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.