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  6. Oat vs. Nori

Oat vs. Nori — In-Depth Nutrition Comparison

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The main differences between Oat and Nori

  • Oat is richer in Manganese, Phosphorus, Vitamin B1, Magnesium, Fiber, Copper, Iron, and Zinc, yet Nori is richer in Vitamin C, and Vitamin A RAE.
  • Daily need coverage for Manganese from Oat is 171% higher.
  • Oat contains 89 times more Magnesium than Nori. Oat contains 177mg of Magnesium, while Nori contains 2mg.

Food types used in this article are Oats and Seaweed, laver, raw.

Infographic

Oat 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.
Oat
Oat
8
:
2
Nori
Nori
Contains more Iron +162.2%
Contains more Magnesium +8750%
Contains more Phosphorus +801.7%
Contains more Potassium +20.5%
Contains less Sodium -95.8%
Contains more Zinc +278.1%
Contains more Copper +137.1%
Contains more Manganese +397.6%
Contains more Calcium +29.6%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Iron +162.2%
Contains more Magnesium +8750%
Contains more Phosphorus +801.7%
Contains more Potassium +20.5%
Contains less Sodium -95.8%
Contains more Zinc +278.1%
Contains more Copper +137.1%
Contains more Manganese +397.6%
Contains more Calcium +29.6%

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.
Oat
Oat
2
:
8
Nori
Nori
Contains more Vitamin B1 +678.6%
Contains more Vitamin B5 +158.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +220.9%
Contains more Vitamin B3 +53%
Contains more Vitamin B6 +33.6%
Contains more Folate +160.7%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 +678.6%
Contains more Vitamin B5 +158.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +220.9%
Contains more Vitamin B3 +53%
Contains more Vitamin B6 +33.6%
Contains more Folate +160.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
Nori
Nori
Contains more Protein +190.7%
Contains more Fats +2364.3%
Contains more Carbs +1196.9%
Contains more Water +934.4%
Contains more Other +119.2%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +190.7%
Contains more Fats +2364.3%
Contains more Carbs +1196.9%
Contains more Water +934.4%
Contains more Other +119.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +8612%
Contains more Polyunsaturated fat +2204.5%
Contains less Saturated Fat -95%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +8612%
Contains more Polyunsaturated fat +2204.5%
Contains less Saturated Fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Nori Opinion
Net carbs 55.67g 4.81g Oat
Protein 16.89g 5.81g Oat
Fats 6.9g 0.28g Oat
Carbs 66.27g 5.11g Oat
Calories 389kcal 35kcal Oat
Sugar 0.49g Oat
Fiber 10.6g 0.3g Oat
Calcium 54mg 70mg Nori
Iron 4.72mg 1.8mg Oat
Magnesium 177mg 2mg Oat
Phosphorus 523mg 58mg Oat
Potassium 429mg 356mg Oat
Sodium 2mg 48mg Oat
Zinc 3.97mg 1.05mg Oat
Copper 0.626mg 0.264mg Oat
Manganese 4.916mg 0.988mg Oat
Selenium 0.7µg Nori
Vitamin A 0IU 5202IU Nori
Vitamin A RAE 0µg 260µg Nori
Vitamin E 1mg Nori
Vitamin C 0mg 39mg Nori
Vitamin B1 0.763mg 0.098mg Oat
Vitamin B2 0.139mg 0.446mg Nori
Vitamin B3 0.961mg 1.47mg Nori
Vitamin B5 1.349mg 0.521mg Oat
Vitamin B6 0.119mg 0.159mg Nori
Folate 56µg 146µg Nori
Vitamin K 4µg Nori
Tryptophan 0.234mg 0.043mg Oat
Threonine 0.575mg 0.232mg Oat
Isoleucine 0.694mg 0.259mg Oat
Leucine 1.284mg 0.501mg Oat
Lysine 0.701mg 0.222mg Oat
Methionine 0.312mg 0.145mg Oat
Phenylalanine 0.895mg 0.273mg Oat
Valine 0.937mg 0.402mg Oat
Histidine 0.405mg 0.14mg Oat
Saturated Fat 1.217g 0.061g Nori
Omega-3 - EPA 0.08g Nori
Monounsaturated Fat 2.178g 0.025g Oat
Polyunsaturated fat 2.535g 0.11g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Nori
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
33%
Oat
67%
Nori
Minerals Daily Need Coverage Score
154%
Oat
40%
Nori

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 46mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 1.156g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 59)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.6)
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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.