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
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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.
| Contains more CalciumCalcium | +218.2% |
| Contains more PotassiumPotassium | +47.7% |
| Contains more IronIron | +309.1% |
| Contains more CopperCopper | +222% |
| Contains more ZincZinc | +377.3% |
| Contains more PhosphorusPhosphorus | +205.3% |
| Contains more ManganeseManganese | +428.3% |
| Contains more SeleniumSelenium | +75% |
| Contains more MagnesiumMagnesium | +550% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +306.3% |
| Contains more Vitamin EVitamin E | +733.3% |
| Contains more Vitamin B1Vitamin B1 | +512.5% |
| Contains more Vitamin B2Vitamin B2 | +565.7% |
| Contains more Vitamin B3Vitamin B3 | +197% |
| Contains more Vitamin B5Vitamin B5 | +122.6% |
| Contains more FolateFolate | +630% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.81 g
Fats:
0.28 g
Carbs:
5.11 g
Water:
85.03 g
Other:
3.77 g
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +552.8% |
| Contains more OtherOther | +438.6% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +73.2% |
~equal in
Water
~89.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.061 g
Monounsaturated fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.11 g
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains less Sat. FatSaturated fat | -15.3% |
| Contains more Poly. FatPolyunsaturated fat | +33.6% |
~equal in
Monounsaturated fat
~0.026g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.988mg | 0.187mg | 35% |
| Vitamin C | 39mg | 9.6mg | 33% |
| Folate | 146µg | 20µg | 32% |
| Vitamin B2 | 0.446mg | 0.067mg | 29% |
| Copper | 0.264mg | 0.082mg | 20% |
| Iron | 1.8mg | 0.44mg | 17% |
| Protein | 5.81g | 0.89g | 10% |
| Fiber | 0.3g | 2.8g | 10% |
| Zinc | 1.05mg | 0.22mg | 8% |
| Vitamin B1 | 0.098mg | 0.016mg | 7% |
| Vitamin E | 1mg | 0.12mg | 6% |
| Phosphorus | 58mg | 19mg | 6% |
| Vitamin B3 | 1.47mg | 0.495mg | 6% |
| Vitamin B5 | 0.521mg | 0.234mg | 6% |
| Calcium | 70mg | 22mg | 5% |
| Potassium | 356mg | 241mg | 3% |
| Magnesium | 2mg | 13mg | 3% |
| Sodium | 48mg | 1mg | 2% |
| Carbs | 5.11g | 8.85g | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Calories | 35kcal | 37kcal | 0% |
| Fats | 0.28g | 0.35g | 0% |
| Net carbs | 4.81g | 6.05g | N/A |
| Sugar | 0.49g | 3.3g | N/A |
| Vitamin A | 260µg | 261µg | 0% |
| Vitamin B6 | 0.159mg | 0.161mg | 0% |
| Vitamin K | 4µg | 4.4µg | 0% |
| Choline | 10.4mg | 10.6mg | 0% |
| Saturated fat | 0.061g | 0.072g | 0% |
| Monounsaturated fat | 0.025g | 0.026g | 0% |
| Polyunsaturated fat | 0.11g | 0.147g | 0% |
| Tryptophan | 0.043mg | 0.013mg | 0% |
| Threonine | 0.232mg | 0.027mg | 0% |
| Isoleucine | 0.259mg | 0.035mg | 0% |
| Leucine | 0.501mg | 0.05mg | 0% |
| Lysine | 0.222mg | 0.033mg | 0% |
| Methionine | 0.145mg | 0.011mg | 0% |
| Phenylalanine | 0.273mg | 0.035mg | 0% |
| Valine | 0.402mg | 0.038mg | 0% |
| Histidine | 0.14mg | 0.017mg | 0% |
| Omega-3 - EPA | 0.08g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
18%
Minerals Daily Need Coverage Score
40%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 47mg)
Which food is lower in Sugar?
Nori is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated fat?
Nori is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Nori is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Nori is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.