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  6. Nori vs. Wild rice raw

Nori vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between nori and wild rice raw

  • Nori is richer in vitamin A and vitamin C, yet wild rice raw is richer in phosphorus, zinc, magnesium, vitamin B3, copper, fiber, vitamin B6, and manganese.
  • Daily need coverage for vitamin A for nori is 104% higher.

Food types used in this article are Seaweed, laver, raw and Wild rice, raw.

Infographic

Nori vs Wild rice raw 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
1
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +233.3%
Contains more MagnesiumMagnesium +8750%
Contains more PotassiumPotassium +19.9%
Contains more CopperCopper +98.5%
Contains more ZincZinc +467.6%
Contains more PhosphorusPhosphorus +646.6%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +34.5%
Contains more SeleniumSelenium +300%
~equal in Iron ~1.96mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B2Vitamin B2 +70.2%
Contains more Vitamin KVitamin K +110.5%
Contains more FolateFolate +53.7%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B3Vitamin B3 +358%
Contains more Vitamin B5Vitamin B5 +106.1%
Contains more Vitamin B6Vitamin B6 +145.9%
Contains more CholineCholine +236.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Wild rice raw DV% diff.
Phosphorus 58mg 433mg 54%
Zinc 1.05mg 5.96mg 45%
Vitamin C 39mg 0mg 43%
Magnesium 2mg 177mg 42%
Vitamin B3 1.47mg 6.733mg 33%
Copper 0.264mg 0.524mg 29%
Vitamin A 260µg 1µg 29%
Fiber 0.3g 6.2g 24%
Carbs 5.11g 74.9g 23%
Protein 5.81g 14.73g 18%
Vitamin B6 0.159mg 0.391mg 18%
Calories 35kcal 357kcal 16%
Manganese 0.988mg 1.329mg 15%
Vitamin B2 0.446mg 0.262mg 14%
Folate 146µg 95µg 13%
Vitamin B5 0.521mg 1.074mg 11%
Calcium 70mg 21mg 5%
Selenium 0.7µg 2.8µg 4%
Choline 10.4mg 35mg 4%
Polyunsaturated fat 0.11g 0.676g 4%
Iron 1.8mg 1.96mg 2%
Potassium 356mg 427mg 2%
Sodium 48mg 7mg 2%
Vitamin K 4µg 1.9µg 2%
Vitamin B1 0.098mg 0.115mg 1%
Vitamin E 1mg 0.82mg 1%
Fats 0.28g 1.08g 1%
Net carbs 4.81g 68.7g N/A
Sugar 0.49g 2.5g N/A
Saturated fat 0.061g 0.156g 0%
Monounsaturated fat 0.025g 0.159g 0%
Tryptophan 0.043mg 0.179mg 0%
Threonine 0.232mg 0.469mg 0%
Isoleucine 0.259mg 0.618mg 0%
Leucine 0.501mg 1.018mg 0%
Lysine 0.222mg 0.629mg 0%
Methionine 0.145mg 0.438mg 0%
Phenylalanine 0.273mg 0.721mg 0%
Valine 0.402mg 0.858mg 0%
Histidine 0.14mg 0.384mg 0%
Omega-3 - EPA 0.08g 0g 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +995.7%
Contains more OtherOther +146.4%
Contains more ProteinProtein +153.5%
Contains more FatsFats +285.7%
Contains more CarbsCarbs +1365.8%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -60.9%
Contains more Mono. FatMonounsaturated fat +536%
Contains more Poly. FatPolyunsaturated fat +514.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.