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  6. Nori vs. Wakame

Nori vs. Wakame — In-Depth Nutrition Comparison

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A recap on the differences between nori and wakame

  • Nori is higher in vitamin A, vitamin C, vitamin B2, vitamin B6, and potassium, yet wakame is higher in magnesium, manganese, folate, and calcium.
  • Nori covers your daily vitamin A needs 97% 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
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%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +612%
Contains more ZincZinc +176.3%
Contains less SodiumSodium -94.5%
Contains more MagnesiumMagnesium +5250%
Contains more CalciumCalcium +114.3%
Contains more IronIron +21.1%
Contains more PhosphorusPhosphorus +37.9%
Contains more ManganeseManganese +41.7%
~equal in Copper ~0.284mg
~equal in Selenium ~0.7µg

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
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%
Wakame
Wakame
3
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +1344.4%
Contains more Vitamin B1Vitamin B1 +63.3%
Contains more Vitamin B2Vitamin B2 +93.9%
Contains more Vitamin B6Vitamin B6 +7850%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin KVitamin K +32.5%
Contains more FolateFolate +34.2%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~1mg
~equal in Vitamin B3 ~1.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Wakame DV% diff.
Vitamin C 39mg 3mg 40%
Sodium 48mg 872mg 36%
Vitamin A 260µg 18µg 27%
Magnesium 2mg 107mg 25%
Manganese 0.988mg 1.4mg 18%
Vitamin B2 0.446mg 0.23mg 17%
Folate 146µg 196µg 13%
Vitamin B6 0.159mg 0.002mg 12%
Potassium 356mg 50mg 9%
Calcium 70mg 150mg 8%
Protein 5.81g 3.03g 6%
Zinc 1.05mg 0.38mg 6%
Iron 1.8mg 2.18mg 5%
Vitamin B5 0.521mg 0.697mg 4%
Phosphorus 58mg 80mg 3%
Vitamin B1 0.098mg 0.06mg 3%
Copper 0.264mg 0.284mg 2%
Calories 35kcal 45kcal 1%
Fats 0.28g 0.64g 1%
Carbs 5.11g 9.14g 1%
Fiber 0.3g 0.5g 1%
Vitamin B3 1.47mg 1.6mg 1%
Vitamin K 4µg 5.3µg 1%
Choline 10.4mg 13.9mg 1%
Polyunsaturated fat 0.11g 0.218g 1%
Protein per 100 calories 17g 6.7g N/A
Calories per 10 g protein 60kcal 149kcal N/A
Weight per 100 calories 286g 222g N/A
Net carbs 4.81g 8.64g N/A
Sugar 0.49g 0.65g N/A
Vitamin E 1mg 1mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.061g 0.13g 0%
Monounsaturated fat 0.025g 0.058g 0%
Tryptophan 0.043mg 0.035mg 0%
Threonine 0.232mg 0.165mg 0%
Isoleucine 0.259mg 0.087mg 0%
Leucine 0.501mg 0.257mg 0%
Lysine 0.222mg 0.112mg 0%
Methionine 0.145mg 0.063mg 0%
Phenylalanine 0.273mg 0.112mg 0%
Valine 0.402mg 0.209mg 0%
Histidine 0.14mg 0.015mg 0%
Omega-3 - EPA 0.08g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
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
Wakame
Wakame
3
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 ProteinProtein +91.7%
Contains more FatsFats +128.6%
Contains more CarbsCarbs +78.9%
Contains more OtherOther +91%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +132%
Contains more Poly. FatPolyunsaturated fat +98.2%

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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. 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.