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  6. Red leaf lettuce vs. Nori

Red leaf lettuce vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between red leaf lettuce and nori

  • Red leaf lettuce has more vitamin K and vitamin A; however, nori is higher in vitamin C, manganese, vitamin B2, folate, copper, zinc, vitamin B5, and iron.
  • Red leaf lettuce covers your daily need for vitamin K, 114% more than nori.

These are the specific foods used in this comparison Lettuce, red leaf, raw and Seaweed, laver, raw.

Infographic

Red leaf lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Nori
Nori
7
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 +500%
Contains less SodiumSodium -47.9%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +112.1%
Contains more PotassiumPotassium +90.4%
Contains more IronIron +50%
Contains more CopperCopper +842.9%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +107.1%
Contains more ManganeseManganese +386.7%

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.
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Nori
Nori
8
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 Vitamin AVitamin A +44.2%
Contains more Vitamin KVitamin K +3407.5%
Contains more CholineCholine +13.5%
Contains more Vitamin CVitamin C +954.1%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +53.1%
Contains more Vitamin B2Vitamin B2 +479.2%
Contains more Vitamin B3Vitamin B3 +357.9%
Contains more Vitamin B5Vitamin B5 +261.8%
Contains more Vitamin B6Vitamin B6 +59%
Contains more FolateFolate +305.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Nori DV% diff.
Vitamin K 140.3µg 4µg 114%
Vitamin C 3.7mg 39mg 39%
Manganese 0.203mg 0.988mg 34%
Vitamin B2 0.077mg 0.446mg 28%
Folate 36µg 146µg 28%
Copper 0.028mg 0.264mg 26%
Vitamin A 375µg 260µg 13%
Protein 1.33g 5.81g 9%
Iron 1.2mg 1.8mg 8%
Zinc 0.2mg 1.05mg 8%
Vitamin B5 0.144mg 0.521mg 8%
Vitamin B3 0.321mg 1.47mg 7%
Vitamin E 0.15mg 1mg 6%
Potassium 187mg 356mg 5%
Vitamin B6 0.1mg 0.159mg 5%
Calcium 33mg 70mg 4%
Phosphorus 28mg 58mg 4%
Vitamin B1 0.064mg 0.098mg 3%
Fiber 0.9g 0.3g 2%
Magnesium 12mg 2mg 2%
Calories 16kcal 35kcal 1%
Selenium 1.5µg 0.7µg 1%
Sodium 25mg 48mg 1%
Carbs 2.26g 5.11g 1%
Fats 0.22g 0.28g 0%
Net carbs 1.36g 4.81g N/A
Sugar 0.48g 0.49g N/A
Choline 11.8mg 10.4mg 0%
Saturated fat 0.017g 0.061g 0%
Monounsaturated fat 0.005g 0.025g 0%
Polyunsaturated fat 0.072g 0.11g 0%
Tryptophan 0.022mg 0.043mg 0%
Threonine 0.048mg 0.232mg 0%
Isoleucine 0.038mg 0.259mg 0%
Leucine 0.07mg 0.501mg 0%
Lysine 0.045mg 0.222mg 0%
Methionine 0.016mg 0.145mg 0%
Phenylalanine 0.067mg 0.273mg 0%
Valine 0.048mg 0.402mg 0%
Histidine 0.019mg 0.14mg 0%
Fructose 0.28g 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Nori
Nori
4
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 WaterWater +12.5%
Contains more ProteinProtein +336.8%
Contains more FatsFats +27.3%
Contains more CarbsCarbs +126.1%
Contains more OtherOther +585.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Nori
Nori
2
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 less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +52.8%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.