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  6. Nori vs. Watercress

Nori vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between nori and watercress?

  • Nori is higher in vitamin A, folate, manganese, vitamin B2, copper, iron, zinc, and vitamin B3, yet watercress is higher in vitamin K.
  • Watercress's daily need coverage for vitamin K is 205% more.
  • Nori has 16 times more folate than watercress. While nori has 146µg of folate, watercress has only 9µg.

We used Seaweed, laver, raw and Watercress, raw types in this article.

Infographic

Nori vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +800%
Contains more CopperCopper +242.9%
Contains more ZincZinc +854.5%
Contains more ManganeseManganese +304.9%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +71.4%
Contains less SodiumSodium -14.6%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~330mg
~equal in Phosphorus ~60mg

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
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 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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +62.5%
Contains more Vitamin B2Vitamin B2 +271.7%
Contains more Vitamin B3Vitamin B3 +635%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more FolateFolate +1522.2%
Contains more CholineCholine +15.6%
Contains more Vitamin CVitamin C +10.3%
Contains more Vitamin KVitamin K +6150%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Watercress DV% diff.
Vitamin K 4µg 250µg 205%
Folate 146µg 9µg 34%
Manganese 0.988mg 0.244mg 32%
Vitamin B2 0.446mg 0.12mg 25%
Copper 0.264mg 0.077mg 21%
Iron 1.8mg 0.2mg 20%
Vitamin A 260µg 160µg 11%
Zinc 1.05mg 0.11mg 9%
Vitamin B3 1.47mg 0.2mg 8%
Protein 5.81g 2.3g 7%
Magnesium 2mg 21mg 5%
Calcium 70mg 120mg 5%
Vitamin C 39mg 43mg 4%
Vitamin B5 0.521mg 0.31mg 4%
Vitamin B6 0.159mg 0.129mg 2%
Polyunsaturated fat 0.11g 0.035g 1%
Calories 35kcal 11kcal 1%
Vitamin B1 0.098mg 0.09mg 1%
Potassium 356mg 330mg 1%
Fiber 0.3g 0.5g 1%
Carbs 5.11g 1.29g 1%
Fats 0.28g 0.1g 0%
Net carbs 4.81g 0.79g N/A
Sugar 0.49g 0.2g N/A
Phosphorus 58mg 60mg 0%
Sodium 48mg 41mg 0%
Vitamin E 1mg 1mg 0%
Selenium 0.7µg 0.9µg 0%
Choline 10.4mg 9mg 0%
Saturated fat 0.061g 0.027g 0%
Monounsaturated fat 0.025g 0.008g 0%
Tryptophan 0.043mg 0.03mg 0%
Threonine 0.232mg 0.133mg 0%
Isoleucine 0.259mg 0.093mg 0%
Leucine 0.501mg 0.166mg 0%
Lysine 0.222mg 0.134mg 0%
Methionine 0.145mg 0.02mg 0%
Phenylalanine 0.273mg 0.114mg 0%
Valine 0.402mg 0.137mg 0%
Histidine 0.14mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +152.6%
Contains more FatsFats +180%
Contains more CarbsCarbs +296.1%
Contains more OtherOther +214.2%
Contains more WaterWater +11.9%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +212.5%
Contains more Poly. FatPolyunsaturated fat +214.3%
Contains less Sat. FatSaturated fat -55.7%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.