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Brown rice vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between brown rice and nori

  • Brown rice has more selenium, magnesium, and vitamin B3; however, nori is higher in vitamin A, vitamin C, folate, vitamin B2, copper, iron, and potassium.
  • Nori covers your daily need for vitamin A, 104% more than brown rice.
  • Brown rice has 20 times more magnesium than nori. While brown rice has 39mg of magnesium, nori has only 2mg.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Seaweed, laver, raw.

Infographic

Brown rice vs Nori infographic
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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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +1850%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +728.6%
Contains more CalciumCalcium +2233.3%
Contains more PotassiumPotassium +314%
Contains more IronIron +221.4%
Contains more CopperCopper +149.1%
Contains more ZincZinc +47.9%
~equal in Manganese ~0.988mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 Vitamin B1Vitamin B1 +81.6%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B2Vitamin B2 +546.4%
Contains more Vitamin B5Vitamin B5 +37.1%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +1522.2%
Contains more CholineCholine +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +246.4%
Contains more CarbsCarbs +400.6%
Contains more ProteinProtein +112%
Contains more WaterWater +21%
Contains more OtherOther +756.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +1376%
Contains more Poly. FatPolyunsaturated fat +232.7%
Contains less Sat. FatSaturated fat -76.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Nori DV% diff.
Vitamin C 0mg 39mg 43%
Folate 9µg 146µg 34%
Vitamin B2 0.069mg 0.446mg 29%
Vitamin A 0µg 260µg 29%
Copper 0.106mg 0.264mg 18%
Iron 0.56mg 1.8mg 16%
Starch 24.79g 10%
Magnesium 39mg 2mg 9%
Selenium 5.8µg 0.7µg 9%
Potassium 86mg 356mg 8%
Vitamin B3 2.561mg 1.47mg 7%
Carbs 25.58g 5.11g 7%
Calcium 3mg 70mg 7%
Vitamin B1 0.178mg 0.098mg 7%
Vitamin E 0.17mg 1mg 6%
Protein 2.74g 5.81g 6%
Phosphorus 103mg 58mg 6%
Fiber 1.6g 0.3g 5%
Calories 123kcal 35kcal 4%
Zinc 0.71mg 1.05mg 3%
Vitamin B5 0.38mg 0.521mg 3%
Vitamin B6 0.123mg 0.159mg 3%
Vitamin K 0.2µg 4µg 3%
Polyunsaturated fat 0.366g 0.11g 2%
Sodium 4mg 48mg 2%
Saturated fat 0.26g 0.061g 1%
Monounsaturated fat 0.369g 0.025g 1%
Manganese 0.974mg 0.988mg 1%
Fats 0.97g 0.28g 1%
Net carbs 23.98g 4.81g N/A
Sugar 0.24g 0.49g N/A
Choline 9.2mg 10.4mg 0%
Tryptophan 0.033mg 0.043mg 0%
Threonine 0.095mg 0.232mg 0%
Isoleucine 0.109mg 0.259mg 0%
Leucine 0.214mg 0.501mg 0%
Lysine 0.099mg 0.222mg 0%
Methionine 0.058mg 0.145mg 0%
Phenylalanine 0.133mg 0.273mg 0%
Valine 0.151mg 0.402mg 0%
Histidine 0.066mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
13%
Brown rice
45%
Nori
Minerals Daily Need Coverage Score
32%
Brown rice
40%
Nori

Comparison summary

Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.199g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 66)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 44mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.