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  6. Nori vs. Winter squash

Nori vs. Winter squash — In-Depth Nutrition Comparison

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Significant differences between Nori and Winter squash

  • Nori has more Manganese, Vitamin C, Folate, Vitamin B2, Copper, Iron, Zinc, Vitamin B1, and Vitamin B3, however, Winter squash is richer in Fiber.
  • Nori covers your daily Manganese needs 35% more than Winter squash.
  • Winter squash has 7 times less Folate than Nori. Nori has 146µg of Folate, while Winter squash has 20µg.

Specific food types used in this comparison are Seaweed, laver, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Nori vs Winter squash 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
8
:
2
Winter squash
Winter squash
Contains more Calcium +218.2%
Contains more Iron +309.1%
Contains more Phosphorus +205.3%
Contains more Potassium +47.7%
Contains more Zinc +377.3%
Contains more Copper +222%
Contains more Manganese +428.3%
Contains more Selenium +75%
Contains more Magnesium +550%
Contains less Sodium -97.9%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +218.2%
Contains more Iron +309.1%
Contains more Phosphorus +205.3%
Contains more Potassium +47.7%
Contains more Zinc +377.3%
Contains more Copper +222%
Contains more Manganese +428.3%
Contains more Selenium +75%
Contains more Magnesium +550%
Contains less Sodium -97.9%

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
:
3
Winter squash
Winter squash
Contains more Vitamin E +733.3%
Contains more Vitamin C +306.3%
Contains more Vitamin B1 +512.5%
Contains more Vitamin B2 +565.7%
Contains more Vitamin B3 +197%
Contains more Vitamin B5 +122.6%
Contains more Folate +630%
Equal in Vitamin A - 5223
Equal in Vitamin B6 - 0.161
Equal in Vitamin K - 4.4
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +733.3%
Contains more Vitamin C +306.3%
Contains more Vitamin B1 +512.5%
Contains more Vitamin B2 +565.7%
Contains more Vitamin B3 +197%
Contains more Vitamin B5 +122.6%
Contains more Folate +630%
Equal in Vitamin A - 5223
Equal in Vitamin B6 - 0.161
Equal in Vitamin K - 4.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
:
3
Winter squash
Winter squash
Contains more Protein +552.8%
Contains more Other +438.6%
Contains more Fats +25%
Contains more Carbs +73.2%
Equal in Water - 89.21
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +552.8%
Contains more Other +438.6%
Contains more Fats +25%
Contains more Carbs +73.2%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -15.3%
Contains more Polyunsaturated fat +33.6%
Equal in Monounsaturated Fat - 0.026
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -15.3%
Contains more Polyunsaturated fat +33.6%
Equal in Monounsaturated Fat - 0.026

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Winter squash Opinion
Net carbs 4.81g 6.05g Winter squash
Protein 5.81g 0.89g Nori
Fats 0.28g 0.35g Winter squash
Carbs 5.11g 8.85g Winter squash
Calories 35kcal 37kcal Winter squash
Sugar 0.49g 3.3g Nori
Fiber 0.3g 2.8g Winter squash
Calcium 70mg 22mg Nori
Iron 1.8mg 0.44mg Nori
Magnesium 2mg 13mg Winter squash
Phosphorus 58mg 19mg Nori
Potassium 356mg 241mg Nori
Sodium 48mg 1mg Winter squash
Zinc 1.05mg 0.22mg Nori
Copper 0.264mg 0.082mg Nori
Manganese 0.988mg 0.187mg Nori
Selenium 0.7µg 0.4µg Nori
Vitamin A 5202IU 5223IU Winter squash
Vitamin A RAE 260µg 261µg Winter squash
Vitamin E 1mg 0.12mg Nori
Vitamin C 39mg 9.6mg Nori
Vitamin B1 0.098mg 0.016mg Nori
Vitamin B2 0.446mg 0.067mg Nori
Vitamin B3 1.47mg 0.495mg Nori
Vitamin B5 0.521mg 0.234mg Nori
Vitamin B6 0.159mg 0.161mg Winter squash
Folate 146µg 20µg Nori
Vitamin K 4µg 4.4µg Winter squash
Tryptophan 0.043mg 0.013mg Nori
Threonine 0.232mg 0.027mg Nori
Isoleucine 0.259mg 0.035mg Nori
Leucine 0.501mg 0.05mg Nori
Lysine 0.222mg 0.033mg Nori
Methionine 0.145mg 0.011mg Nori
Phenylalanine 0.273mg 0.035mg Nori
Valine 0.402mg 0.038mg Nori
Histidine 0.14mg 0.017mg Nori
Saturated Fat 0.061g 0.072g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.026g Winter squash
Polyunsaturated fat 0.11g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Winter squash
Minerals Daily Need Coverage Score
40%
Nori
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 47mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 13)
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 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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.