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  6. Bran raw vs. Nori

Bran raw vs. Nori — In-Depth Nutrition Comparison

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How are Bran raw and Nori different?

  • Bran raw is higher in Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, and Iron, however, Nori is richer in Vitamin C, Vitamin A RAE, and Folate.
  • Daily need coverage for Manganese from Bran raw is 202% higher.
  • Bran raw contains 118 times more Magnesium than Nori. While Bran raw contains 235mg of Magnesium, Nori contains only 2mg.

Oat bran, raw and Seaweed, laver, raw are the varieties used in this article.

Infographic

Bran raw vs Nori 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.
Bran raw
Bran raw
9
:
1
Nori
Nori
Contains more Iron +200.6%
Contains more Magnesium +11650%
Contains more Phosphorus +1165.5%
Contains more Potassium +59%
Contains less Sodium -91.7%
Contains more Zinc +196.2%
Contains more Copper +52.7%
Contains more Manganese +469.8%
Contains more Selenium +6357.1%
Contains more Calcium +20.7%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Iron +200.6%
Contains more Magnesium +11650%
Contains more Phosphorus +1165.5%
Contains more Potassium +59%
Contains less Sodium -91.7%
Contains more Zinc +196.2%
Contains more Copper +52.7%
Contains more Manganese +469.8%
Contains more Selenium +6357.1%
Contains more Calcium +20.7%

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.
Bran raw
Bran raw
4
:
6
Nori
Nori
Contains more Vitamin B1 +1093.9%
Contains more Vitamin B5 +186.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +102.7%
Contains more Vitamin B3 +57.4%
Contains more Folate +180.8%
Contains more Vitamin K +25%
Equal in Vitamin E - 1
Equal in Vitamin B6 - 0.159
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%
Contains more Vitamin B1 +1093.9%
Contains more Vitamin B5 +186.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +102.7%
Contains more Vitamin B3 +57.4%
Contains more Folate +180.8%
Contains more Vitamin K +25%
Equal in Vitamin E - 1
Equal in Vitamin B6 - 0.159

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Nori
Nori
Contains more Protein +197.8%
Contains more Fats +2410.7%
Contains more Carbs +1195.9%
Contains more Water +1198.2%
Contains more Other +30%
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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
Contains more Protein +197.8%
Contains more Fats +2410.7%
Contains more Carbs +1195.9%
Contains more Water +1198.2%
Contains more Other +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +9404%
Contains more Polyunsaturated fat +2414.5%
Contains less Saturated Fat -95.4%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +9404%
Contains more Polyunsaturated fat +2414.5%
Contains less Saturated Fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Nori Opinion
Net carbs 50.82g 4.81g Bran raw
Protein 17.3g 5.81g Bran raw
Fats 7.03g 0.28g Bran raw
Carbs 66.22g 5.11g Bran raw
Calories 246kcal 35kcal Bran raw
Sugar 1.45g 0.49g Nori
Fiber 15.4g 0.3g Bran raw
Calcium 58mg 70mg Nori
Iron 5.41mg 1.8mg Bran raw
Magnesium 235mg 2mg Bran raw
Phosphorus 734mg 58mg Bran raw
Potassium 566mg 356mg Bran raw
Sodium 4mg 48mg Bran raw
Zinc 3.11mg 1.05mg Bran raw
Copper 0.403mg 0.264mg Bran raw
Manganese 5.63mg 0.988mg Bran raw
Selenium 45.2µg 0.7µg Bran raw
Vitamin A 0IU 5202IU Nori
Vitamin A RAE 0µg 260µg Nori
Vitamin E 1.01mg 1mg Bran raw
Vitamin C 0mg 39mg Nori
Vitamin B1 1.17mg 0.098mg Bran raw
Vitamin B2 0.22mg 0.446mg Nori
Vitamin B3 0.934mg 1.47mg Nori
Vitamin B5 1.494mg 0.521mg Bran raw
Vitamin B6 0.165mg 0.159mg Bran raw
Folate 52µg 146µg Nori
Vitamin K 3.2µg 4µg Nori
Tryptophan 0.335mg 0.043mg Bran raw
Threonine 0.502mg 0.232mg Bran raw
Isoleucine 0.668mg 0.259mg Bran raw
Leucine 1.374mg 0.501mg Bran raw
Lysine 0.76mg 0.222mg Bran raw
Methionine 0.335mg 0.145mg Bran raw
Phenylalanine 0.908mg 0.273mg Bran raw
Valine 0.964mg 0.402mg Bran raw
Histidine 0.41mg 0.14mg Bran raw
Saturated Fat 1.328g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 2.376g 0.025g Bran raw
Polyunsaturated fat 2.766g 0.11g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
67%
Nori
Minerals Daily Need Coverage Score
195%
Bran raw
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.96g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 1.267g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 44mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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 ($)
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.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.