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  6. Nori vs. Wakame

Nori vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between Nori and Wakame

  • Nori is higher in Vitamin C, Vitamin A RAE, Vitamin B2, Vitamin B6, and Potassium, yet Wakame is higher in Magnesium, Manganese, Folate, and Calcium.
  • Nori covers your daily Vitamin C needs 40% more than Wakame.
  • Nori contains 80 times more Vitamin B6 than Wakame. While Nori contains 0.159mg of Vitamin B6, Wakame contains only 0.002mg.
  • The amount of Sodium in Nori is lower.

Food varieties used in this article are Seaweed, laver, raw and Seaweed, wakame, raw.

Infographic

Nori vs Wakame 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
3
:
6
Wakame
Wakame
Contains more Potassium +612%
Contains less Sodium -94.5%
Contains more Zinc +176.3%
Contains more Calcium +114.3%
Contains more Iron +21.1%
Contains more Magnesium +5250%
Contains more Phosphorus +37.9%
Contains more Manganese +41.7%
Equal in Copper - 0.284
Equal in Selenium - 0.7
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +612%
Contains less Sodium -94.5%
Contains more Zinc +176.3%
Contains more Calcium +114.3%
Contains more Iron +21.1%
Contains more Magnesium +5250%
Contains more Phosphorus +37.9%
Contains more Manganese +41.7%
Equal in Copper - 0.284
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
Nori
5
:
4
Wakame
Wakame
Contains more Vitamin A +1345%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +93.9%
Contains more Vitamin B6 +7850%
Contains more Vitamin B5 +33.8%
Contains more Folate +34.2%
Contains more Vitamin K +32.5%
Equal in Vitamin E - 1
Equal in Vitamin B3 - 1.6
Nori
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +1345%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +93.9%
Contains more Vitamin B6 +7850%
Contains more Vitamin B5 +33.8%
Contains more Folate +34.2%
Contains more Vitamin K +32.5%
Equal in Vitamin E - 1
Equal in Vitamin B3 - 1.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
:
3
Wakame
Wakame
Contains more Protein +91.7%
Contains more Fats +128.6%
Contains more Carbs +78.9%
Contains more Other +91%
Equal in Water - 79.99
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +91.7%
Contains more Fats +128.6%
Contains more Carbs +78.9%
Contains more Other +91%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Wakame
Wakame
Contains less Saturated Fat -53.1%
Contains more Monounsaturated Fat +132%
Contains more Polyunsaturated fat +98.2%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -53.1%
Contains more Monounsaturated Fat +132%
Contains more Polyunsaturated fat +98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Wakame Opinion
Net carbs 4.81g 8.64g Wakame
Protein 5.81g 3.03g Nori
Fats 0.28g 0.64g Wakame
Carbs 5.11g 9.14g Wakame
Calories 35kcal 45kcal Wakame
Sugar 0.49g 0.65g Nori
Fiber 0.3g 0.5g Wakame
Calcium 70mg 150mg Wakame
Iron 1.8mg 2.18mg Wakame
Magnesium 2mg 107mg Wakame
Phosphorus 58mg 80mg Wakame
Potassium 356mg 50mg Nori
Sodium 48mg 872mg Nori
Zinc 1.05mg 0.38mg Nori
Copper 0.264mg 0.284mg Wakame
Manganese 0.988mg 1.4mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 5202IU 360IU Nori
Vitamin A RAE 260µg 18µg Nori
Vitamin E 1mg 1mg
Vitamin C 39mg 3mg Nori
Vitamin B1 0.098mg 0.06mg Nori
Vitamin B2 0.446mg 0.23mg Nori
Vitamin B3 1.47mg 1.6mg Wakame
Vitamin B5 0.521mg 0.697mg Wakame
Vitamin B6 0.159mg 0.002mg Nori
Folate 146µg 196µg Wakame
Vitamin K 4µg 5.3µg Wakame
Tryptophan 0.043mg 0.035mg Nori
Threonine 0.232mg 0.165mg Nori
Isoleucine 0.259mg 0.087mg Nori
Leucine 0.501mg 0.257mg Nori
Lysine 0.222mg 0.112mg Nori
Methionine 0.145mg 0.063mg Nori
Phenylalanine 0.273mg 0.112mg Nori
Valine 0.402mg 0.209mg Nori
Histidine 0.14mg 0.015mg Nori
Saturated Fat 0.061g 0.13g Nori
Omega-3 - EPA 0.08g 0.186g Wakame
Monounsaturated Fat 0.025g 0.058g Wakame
Polyunsaturated fat 0.11g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
29%
Wakame
Minerals Daily Need Coverage Score
40%
Nori
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 824mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.069g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.