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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
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
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
32%
40%
Comparison summary
Which food is lower in Saturated fat?
Nori is lower in Saturated fat (difference - 0.199g)
Which food is lower in glycemic index?
Nori is lower in glycemic index (difference - 66)
Which food is cheaper?
Nori is cheaper (difference - $2)
Which food is richer in minerals?
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 44mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)