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  6. Nori vs. Wax gourd

Nori vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between Nori and Wax gourd

  • The amount of Manganese, Folate, Vitamin B2, Vitamin C, Vitamin A RAE, Copper, Iron, Potassium, Vitamin B6, and Vitamin B5 in Nori is higher than in Wax gourd.
  • Nori covers your daily Manganese needs 41% more than Wax gourd.

Specific food types used in this comparison are Seaweed, laver, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Nori vs Wax gourd 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
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +288.9%
Contains more Iron +373.7%
Contains more Phosphorus +241.2%
Contains more Potassium +7020%
Contains less Sodium -55.1%
Contains more Zinc +78%
Contains more Copper +1100%
Contains more Manganese +1664.3%
Contains more Selenium +250%
Contains more Magnesium +400%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +288.9%
Contains more Iron +373.7%
Contains more Phosphorus +241.2%
Contains more Potassium +7020%
Contains less Sodium -55.1%
Contains more Zinc +78%
Contains more Copper +1100%
Contains more Manganese +1664.3%
Contains more Selenium +250%
Contains more Magnesium +400%

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
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +271.4%
Contains more Vitamin B1 +188.2%
Contains more Vitamin B2 +44500%
Contains more Vitamin B3 +282.8%
Contains more Vitamin B5 +330.6%
Contains more Vitamin B6 +396.9%
Contains more Folate +3550%
Contains more Vitamin K +42.9%
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%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +271.4%
Contains more Vitamin B1 +188.2%
Contains more Vitamin B2 +44500%
Contains more Vitamin B3 +282.8%
Contains more Vitamin B5 +330.6%
Contains more Vitamin B6 +396.9%
Contains more Folate +3550%
Contains more Vitamin K +42.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Wax gourd
Wax gourd
Contains more Protein +1352.5%
Contains more Fats +40%
Contains more Carbs +68.1%
Contains more Other +1156.7%
Contains more Water +13%
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
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +1352.5%
Contains more Fats +40%
Contains more Carbs +68.1%
Contains more Other +1156.7%
Contains more Water +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +48%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +48%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Wax gourd Opinion
Net carbs 4.81g 2.04g Nori
Protein 5.81g 0.4g Nori
Fats 0.28g 0.2g Nori
Carbs 5.11g 3.04g Nori
Calories 35kcal 14kcal Nori
Sugar 0.49g 1.18g Nori
Fiber 0.3g 1g Wax gourd
Calcium 70mg 18mg Nori
Iron 1.8mg 0.38mg Nori
Magnesium 2mg 10mg Wax gourd
Phosphorus 58mg 17mg Nori
Potassium 356mg 5mg Nori
Sodium 48mg 107mg Nori
Zinc 1.05mg 0.59mg Nori
Copper 0.264mg 0.022mg Nori
Manganese 0.988mg 0.056mg Nori
Selenium 0.7µg 0.2µg Nori
Vitamin A 5202IU 0IU Nori
Vitamin A RAE 260µg 0µg Nori
Vitamin E 1mg 0.08mg Nori
Vitamin C 39mg 10.5mg Nori
Vitamin B1 0.098mg 0.034mg Nori
Vitamin B2 0.446mg 0.001mg Nori
Vitamin B3 1.47mg 0.384mg Nori
Vitamin B5 0.521mg 0.121mg Nori
Vitamin B6 0.159mg 0.032mg Nori
Folate 146µg 4µg Nori
Vitamin K 4µg 2.8µg Nori
Tryptophan 0.043mg 0.002mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg 0.009mg Nori
Methionine 0.145mg 0.003mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.061g 0.016g Wax gourd
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.037g Wax gourd
Polyunsaturated fat 0.11g 0.088g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Wax gourd
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
6%
Wax gourd
Minerals Daily Need Coverage Score
40%
Nori
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.045g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 59mg)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
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 ($)

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.