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Quinoa vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between quinoa and nori

  • Quinoa has more magnesium, phosphorus, and fiber; however, nori is higher in vitamin A, vitamin C, folate, vitamin B2, manganese, copper, and vitamin B3.
  • Nori covers your daily need for vitamin A, 104% more than quinoa.
  • Quinoa has 32 times more magnesium than nori. While quinoa has 64mg of magnesium, nori has only 2mg.

These are the specific foods used in this comparison Quinoa, cooked and Seaweed, laver, raw.

Infographic

Quinoa 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.
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Nori
5
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%
Contains more MagnesiumMagnesium +3100%
Contains more PhosphorusPhosphorus +162.1%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +311.8%
Contains more PotassiumPotassium +107%
Contains more IronIron +20.8%
Contains more CopperCopper +37.5%
Contains more ManganeseManganese +56.6%
~equal in Zinc ~1.05mg

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.
Quinoa
1
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Nori
9
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%
Contains more CholineCholine +121.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.7%
Contains more Vitamin B2Vitamin B2 +305.5%
Contains more Vitamin B3Vitamin B3 +256.8%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +247.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Nori
3
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 FatsFats +585.7%
Contains more CarbsCarbs +316.8%
Contains more ProteinProtein +32%
Contains more WaterWater +18.7%
Contains more OtherOther +389.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
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
Contains more Mono. FatMonounsaturated fat +2012%
Contains more Poly. FatPolyunsaturated fat +880%
Contains less Sat. FatSaturated fat -73.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Nori DV% diff.
Vitamin C 0mg 39mg 43%
Vitamin A 0µg 260µg 29%
Folate 42µg 146µg 26%
Vitamin B2 0.11mg 0.446mg 26%
Manganese 0.631mg 0.988mg 16%
Magnesium 64mg 2mg 15%
Phosphorus 152mg 58mg 13%
Fiber 2.8g 0.3g 10%
Vitamin B5 0.521mg 10%
Copper 0.192mg 0.264mg 8%
Vitamin B3 0.412mg 1.47mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.11g 6%
Potassium 172mg 356mg 5%
Calcium 17mg 70mg 5%
Carbs 21.3g 5.11g 5%
Iron 1.49mg 1.8mg 4%
Selenium 2.8µg 0.7µg 4%
Calories 120kcal 35kcal 4%
Protein 4.4g 5.81g 3%
Fats 1.92g 0.28g 3%
Vitamin B6 0.123mg 0.159mg 3%
Vitamin K 0µg 4µg 3%
Choline 23mg 10.4mg 2%
Sodium 7mg 48mg 2%
Vitamin E 0.63mg 1mg 2%
Monounsaturated fat 0.528g 0.025g 1%
Saturated fat 0.231g 0.061g 1%
Vitamin B1 0.107mg 0.098mg 1%
Net carbs 18.5g 4.81g N/A
Sugar 0.87g 0.49g N/A
Zinc 1.09mg 1.05mg 0%
Tryptophan 0.052mg 0.043mg 0%
Threonine 0.131mg 0.232mg 0%
Isoleucine 0.157mg 0.259mg 0%
Leucine 0.261mg 0.501mg 0%
Lysine 0.239mg 0.222mg 0%
Methionine 0.096mg 0.145mg 0%
Phenylalanine 0.185mg 0.273mg 0%
Valine 0.185mg 0.402mg 0%
Histidine 0.127mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
45%
Nori
Minerals Daily Need Coverage Score
38%
Quinoa
40%
Nori

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 41mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.17g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 53)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.