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Nori vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between nori and veggie burgers

  • Nori has more vitamin A, vitamin C, and vitamin B2; however, veggie burgers are higher in vitamin B1, vitamin B12, selenium, phosphorus, fiber, and vitamin B3.
  • Veggie burgers cover your daily need for vitamin B1, 213% more than nori.
  • Nori has 325 times more vitamin A than veggie burgers. While nori has 5202IU of vitamin A, veggie burgers have only 16IU.
  • Nori has less sodium.

These are the specific foods used in this comparison Seaweed, laver, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Nori vs Veggie burger 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
2
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more CopperCopper +32%
Contains less SodiumSodium -91.6%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +94.3%
Contains more IronIron +33.9%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +255.2%
Contains more SeleniumSelenium +3128.6%
~equal in Potassium ~333mg
~equal in Manganese ~0.951mg

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
6
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +766.7%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B5Vitamin B5 +80.3%
Contains more FolateFolate +17.7%
Contains more Vitamin B1Vitamin B1 +2605.1%
Contains more Vitamin B3Vitamin B3 +155.3%
Contains more Vitamin B6Vitamin B6 +90.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +86.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~4.2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +38.9%
Contains more OtherOther +49.6%
Contains more ProteinProtein +170.2%
Contains more FatsFats +2150%
Contains more CarbsCarbs +179.3%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +7012%
Contains more Poly. FatPolyunsaturated fat +1739.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Veggie burger DV% diff.
Vitamin B1 0.098mg 2.651mg 213%
Vitamin B12 0µg 2.01µg 84%
Selenium 0.7µg 22.6µg 40%
Vitamin C 39mg 4.5mg 38%
Vitamin A 260µg 1µg 29%
Sodium 48mg 569mg 23%
Phosphorus 58mg 206mg 21%
Protein 5.81g 15.7g 20%
Fiber 0.3g 4.9g 18%
Vitamin B2 0.446mg 0.244mg 16%
Vitamin B3 1.47mg 3.753mg 14%
Polyunsaturated fat 0.11g 2.023g 13%
Magnesium 2mg 56mg 13%
Vitamin B6 0.159mg 0.303mg 11%
Fats 0.28g 6.3g 9%
Iron 1.8mg 2.41mg 8%
Calories 35kcal 177kcal 7%
Copper 0.264mg 0.2mg 7%
Calcium 70mg 136mg 7%
Saturated fat 0.061g 1.44g 6%
Folate 146µg 124µg 6%
Vitamin E 1mg 0.23mg 5%
Vitamin B5 0.521mg 0.289mg 5%
Monounsaturated fat 0.025g 1.778g 4%
Carbs 5.11g 14.27g 3%
Zinc 1.05mg 1.26mg 2%
Choline 10.4mg 19.4mg 2%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Manganese 0.988mg 0.951mg 2%
Potassium 356mg 333mg 1%
Net carbs 4.81g 9.37g N/A
Sugar 0.49g 1.07g N/A
Vitamin K 4µg 4.2µg 0%
Tryptophan 0.043mg 0.162mg 0%
Threonine 0.232mg 0.605mg 0%
Isoleucine 0.259mg 0.78mg 0%
Leucine 0.501mg 1.399mg 0%
Lysine 0.222mg 1.004mg 0%
Methionine 0.145mg 0.291mg 0%
Phenylalanine 0.273mg 0.885mg 0%
Valine 0.402mg 0.89mg 0%
Histidine 0.14mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.08g 0g N/A
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
40%
Nori
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 521mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 1.379g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.