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  6. Nori vs. Water chestnuts

Nori vs. Water chestnuts — In-Depth Nutrition Comparison

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The main differences between nori and water chestnuts

  • Nori is richer in vitamin A, vitamin C, folate, manganese, iron, and vitamin B2, yet water chestnuts are richer in vitamin B6, fiber, copper, and potassium.
  • Daily need coverage for vitamin A for nori is 104% higher.
  • Nori contains 30 times more iron than water chestnuts. Nori contains 1.8mg of iron, while water chestnuts contain 0.06mg.

Food types used in this article are Seaweed, laver, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Nori vs Water chestnuts 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
4
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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more CalciumCalcium +536.4%
Contains more IronIron +2900%
Contains more ZincZinc +110%
Contains more ManganeseManganese +198.5%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +64%
Contains more CopperCopper +23.5%
Contains less SodiumSodium -70.8%
~equal in Phosphorus ~63mg
~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
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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +875%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +123%
Contains more Vitamin B3Vitamin B3 +47%
Contains more Vitamin KVitamin K +1233.3%
Contains more FolateFolate +812.5%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more CholineCholine +248.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.479mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Water chestnuts DV% diff.
Vitamin C 39mg 4mg 39%
Folate 146µg 16µg 33%
Manganese 0.988mg 0.331mg 29%
Vitamin A 260µg 0µg 29%
Iron 1.8mg 0.06mg 22%
Vitamin B2 0.446mg 0.2mg 19%
Vitamin B6 0.159mg 0.328mg 13%
Fiber 0.3g 3g 11%
Protein 5.81g 1.4g 9%
Potassium 356mg 584mg 7%
Copper 0.264mg 0.326mg 7%
Carbs 5.11g 23.94g 6%
Calcium 70mg 11mg 6%
Magnesium 2mg 22mg 5%
Zinc 1.05mg 0.5mg 5%
Choline 10.4mg 36.2mg 5%
Vitamin B1 0.098mg 0.14mg 4%
Vitamin K 4µg 0.3µg 3%
Vitamin B3 1.47mg 1mg 3%
Calories 35kcal 97kcal 3%
Vitamin E 1mg 1.2mg 1%
Sodium 48mg 14mg 1%
Vitamin B5 0.521mg 0.479mg 1%
Phosphorus 58mg 63mg 1%
Fats 0.28g 0.1g 0%
Net carbs 4.81g 20.94g N/A
Sugar 0.49g 4.8g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.061g 0.026g 0%
Monounsaturated fat 0.025g 0.002g 0%
Polyunsaturated fat 0.11g 0.043g 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 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
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
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more ProteinProtein +315%
Contains more FatsFats +180%
Contains more WaterWater +15.8%
Contains more OtherOther +242.7%
Contains more CarbsCarbs +368.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +1150%
Contains more Poly. FatPolyunsaturated fat +155.8%
Contains less Sat. FatSaturated fat -57.4%

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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 chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.