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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
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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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.
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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%
~equal in Vitamin A ~261µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.161mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4.4µg
~equal in Choline ~10.6mg

All nutrients comparison - raw data values

Nutrient Nori Winter squash 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

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
9% 89%
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
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
29% 11% 60%
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

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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. 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.