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Nori vs Zucchini - In-Depth Nutrition Comparison

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Summary of differences between Nori and Zucchini

  • Zucchini has less Manganese, Folate, Vitamin A RAE, Vitamin B2, Copper, Vitamin C, Iron, Zinc, Vitamin B3, and Vitamin B5 than Nori.
  • Nori covers your daily need of Manganese 35% more than Zucchini.
  • Nori has 26 times more Vitamin A RAE than Zucchini. While Nori has 260µg of Vitamin A RAE, Zucchini has only 10µg.

These are the specific foods used in this comparison Seaweed, laver, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Nori vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
6
:
Contains more Calcium +337.5%
Contains more Iron +386.5%
Contains more Phosphorus +52.6%
Contains more Potassium +36.4%
Contains more Zinc +228.1%
Contains more Copper +398.1%
Contains more Magnesium +800%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +337.5%
Contains more Iron +386.5%
Contains more Phosphorus +52.6%
Contains more Potassium +36.4%
Contains more Zinc +228.1%
Contains more Copper +398.1%
Contains more Magnesium +800%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
8
:
Contains more Vitamin A +2501%
Contains more Vitamin E +733.3%
Contains more Vitamin C +117.9%
Contains more Vitamin B1 +117.8%
Contains more Vitamin B2 +374.5%
Contains more Vitamin B3 +225.9%
Contains more Vitamin B5 +155.4%
Contains more Folate +508.3%
Equal in Vitamin B6 - 0.163
Equal in Vitamin K - 4.3
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +2501%
Contains more Vitamin E +733.3%
Contains more Vitamin C +117.9%
Contains more Vitamin B1 +117.8%
Contains more Vitamin B2 +374.5%
Contains more Vitamin B3 +225.9%
Contains more Vitamin B5 +155.4%
Contains more Folate +508.3%
Equal in Vitamin B6 - 0.163
Equal in Vitamin K - 4.3

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nori Zucchini
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nori Zucchini Opinion
Net carbs 4.81g 2.11g Nori
Protein 5.81g 1.21g Nori
Fats 0.28g 0.32g Zucchini
Carbs 5.11g 3.11g Nori
Calories 35kcal 17kcal Nori
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 0.49g 2.5g Nori
Fiber 0.3g 1g Zucchini
Calcium 70mg 16mg Nori
Iron 1.8mg 0.37mg Nori
Magnesium 2mg 18mg Zucchini
Phosphorus 58mg 38mg Nori
Potassium 356mg 261mg Nori
Sodium 48mg 8mg Zucchini
Zinc 1.05mg 0.32mg Nori
Copper 0.264mg 0.053mg Nori
Vitamin A 5202IU 200IU Nori
Vitamin E 1mg 0.12mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39mg 17.9mg Nori
Vitamin B1 0.098mg 0.045mg Nori
Vitamin B2 0.446mg 0.094mg Nori
Vitamin B3 1.47mg 0.451mg Nori
Vitamin B5 0.521mg 0.204mg Nori
Vitamin B6 0.159mg 0.163mg Zucchini
Folate 146µg 24µg Nori
Vitamin B12 0µg 0µg
Vitamin K 4µg 4.3µg Zucchini
Tryptophan 0.043mg 0.01mg Nori
Threonine 0.232mg 0.029mg Nori
Isoleucine 0.259mg 0.044mg Nori
Leucine 0.501mg 0.071mg Nori
Lysine 0.222mg 0.067mg Nori
Methionine 0.145mg 0.018mg Nori
Phenylalanine 0.273mg 0.043mg Nori
Valine 0.402mg 0.054mg Nori
Histidine 0.14mg 0.026mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.061g 0.084g Nori
Monounsaturated Fat 0.025g 0.011g Nori
Polyunsaturated fat 0.11g 0.091g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
16
Zucchini
Mineral Summary Score
34
Nori
12
Zucchini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nori
7%
Zucchini
Carbohydrates
5%
Nori
3%
Zucchini
Fats
1%
Nori
1%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 40mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.01g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 15)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.4)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.