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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 RAE, however, Nori is higher in Vitamin C, Manganese, Vitamin B2, Folate, Copper, Zinc, Vitamin B5, and Iron.
  • Red leaf lettuce covers your daily need of 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.
Red leaf lettuce
Red leaf lettuce
3
:
7
Nori
Nori
Contains more Magnesium +500%
Contains less Sodium -47.9%
Contains more Selenium +114.3%
Contains more Calcium +112.1%
Contains more Iron +50%
Contains more Phosphorus +107.1%
Contains more Potassium +90.4%
Contains more Zinc +425%
Contains more Copper +842.9%
Contains more Manganese +386.7%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +500%
Contains less Sodium -47.9%
Contains more Selenium +114.3%
Contains more Calcium +112.1%
Contains more Iron +50%
Contains more Phosphorus +107.1%
Contains more Potassium +90.4%
Contains more Zinc +425%
Contains more Copper +842.9%
Contains more Manganese +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.
Red leaf lettuce
Red leaf lettuce
2
:
8
Nori
Nori
Contains more Vitamin A +44%
Contains more Vitamin K +3407.5%
Contains more Vitamin E +566.7%
Contains more Vitamin C +954.1%
Contains more Vitamin B1 +53.1%
Contains more Vitamin B2 +479.2%
Contains more Vitamin B3 +357.9%
Contains more Vitamin B5 +261.8%
Contains more Vitamin B6 +59%
Contains more Folate +305.6%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 A +44%
Contains more Vitamin K +3407.5%
Contains more Vitamin E +566.7%
Contains more Vitamin C +954.1%
Contains more Vitamin B1 +53.1%
Contains more Vitamin B2 +479.2%
Contains more Vitamin B3 +357.9%
Contains more Vitamin B5 +261.8%
Contains more Vitamin B6 +59%
Contains more Folate +305.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Nori
Nori
Contains more Water +12.5%
Contains more Protein +336.8%
Contains more Fats +27.3%
Contains more Carbs +126.1%
Contains more Other +585.5%
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 Water +12.5%
Contains more Protein +336.8%
Contains more Fats +27.3%
Contains more Carbs +126.1%
Contains more Other +585.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Nori
Nori
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +52.8%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +52.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Nori Opinion
Net carbs 1.36g 4.81g Nori
Protein 1.33g 5.81g Nori
Fats 0.22g 0.28g Nori
Carbs 2.26g 5.11g Nori
Calories 16kcal 35kcal Nori
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.49g Red leaf lettuce
Fiber 0.9g 0.3g Red leaf lettuce
Calcium 33mg 70mg Nori
Iron 1.2mg 1.8mg Nori
Magnesium 12mg 2mg Red leaf lettuce
Phosphorus 28mg 58mg Nori
Potassium 187mg 356mg Nori
Sodium 25mg 48mg Red leaf lettuce
Zinc 0.2mg 1.05mg Nori
Copper 0.028mg 0.264mg Nori
Manganese 0.203mg 0.988mg Nori
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 5202IU Red leaf lettuce
Vitamin A RAE 375µg 260µg Red leaf lettuce
Vitamin E 0.15mg 1mg Nori
Vitamin C 3.7mg 39mg Nori
Vitamin B1 0.064mg 0.098mg Nori
Vitamin B2 0.077mg 0.446mg Nori
Vitamin B3 0.321mg 1.47mg Nori
Vitamin B5 0.144mg 0.521mg Nori
Vitamin B6 0.1mg 0.159mg Nori
Folate 36µg 146µg Nori
Vitamin K 140.3µg 4µg Red leaf lettuce
Tryptophan 0.022mg 0.043mg Nori
Threonine 0.048mg 0.232mg Nori
Isoleucine 0.038mg 0.259mg Nori
Leucine 0.07mg 0.501mg Nori
Lysine 0.045mg 0.222mg Nori
Methionine 0.016mg 0.145mg Nori
Phenylalanine 0.067mg 0.273mg Nori
Valine 0.048mg 0.402mg Nori
Histidine 0.019mg 0.14mg Nori
Saturated Fat 0.017g 0.061g Red leaf lettuce
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.005g 0.025g Nori
Polyunsaturated fat 0.072g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
67%
Nori
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
40%
Nori

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.044g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.