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Nori vs. Water — In-Depth Nutrition Comparison

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How are nori and water different?

  • Nori is higher than water in manganese, copper, iron, potassium, zinc, phosphorus, and calcium.
  • Nori covers your daily need for manganese, 43% more than water.

Seaweed, laver, raw and Beverages, water, tap, well types were used in this article.

Infographic

Nori vs Water infographic
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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
9
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%
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2233.3%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +1550%
Contains more ZincZinc +10400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -89.6%

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
11
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%
Water
0
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Nori Water DV% diff.
Manganese 0.988mg 0mg 43%
Vitamin C 39mg 43%
Folate 146µg 37%
Vitamin B2 0.446mg 34%
Vitamin A 260µg 29%
Copper 0.264mg 0.016mg 28%
Iron 1.8mg 0mg 23%
Protein 5.81g 0g 12%
Vitamin B6 0.159mg 12%
Potassium 356mg 0mg 10%
Vitamin B5 0.521mg 10%
Vitamin B3 1.47mg 9%
Zinc 1.05mg 0.01mg 9%
Phosphorus 58mg 0mg 8%
Vitamin B1 0.098mg 8%
Calcium 70mg 3mg 7%
Vitamin E 1mg 7%
Vitamin K 4µg 3%
Choline 10.4mg 2%
Calories 35kcal 0kcal 2%
Sodium 48mg 5mg 2%
Carbs 5.11g 0g 2%
Selenium 0.7µg 1%
Polyunsaturated fat 0.11g 1%
Fiber 0.3g 0g 1%
Fats 0.28g 0g 0%
Net carbs 4.81g 0g N/A
Magnesium 2mg 1mg 0%
Sugar 0.49g N/A
Saturated fat 0.061g 0%
Monounsaturated fat 0.025g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3670%
Contains more WaterWater +17.5%

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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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.