Salsa vs. Nori — In-Depth Nutrition Comparison
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The main differences between salsa and nori
- Salsa is richer in iron, yet nori is richer in vitamin A, vitamin C, vitamin B2, folate, copper, zinc, and calcium.
- Daily need coverage for vitamin A for nori is 93% higher.
- Salsa contains 9 times more sodium than nori. Salsa contains 430mg of sodium, while nori contains 48mg.
Food types used in this article are USDA Commodity, salsa 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 | +700% |
| Contains more IronIron | +24.4% |
| Contains more CalciumCalcium | +483.3% |
| Contains more PotassiumPotassium | +31.9% |
| Contains more CopperCopper | +175% |
| Contains more ZincZinc | +517.6% |
| Contains more PhosphorusPhosphorus | +93.3% |
| Contains less SodiumSodium | -88.8% |
| Contains more SeleniumSelenium | +75% |
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 CVitamin C | +875% |
| Contains more Vitamin AVitamin A | +828.6% |
| Contains more Vitamin B1Vitamin B1 | +96% |
| Contains more Vitamin B2Vitamin B2 | +1386.7% |
| Contains more Vitamin B3Vitamin B3 | +36.1% |
| Contains more FolateFolate | +668.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +37% |
| Contains more ProteinProtein | +287.3% |
| Contains more FatsFats | +40% |
| Contains more OtherOther | +135.6% |
~equal in
Water
~85.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -52.5% |
| Contains more Mono. FatMonounsaturated fat | +56.3% |
~equal in
Polyunsaturated fat
~0.11g
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.988mg | 43% | |
| Vitamin C | 4mg | 39mg | 39% |
| Vitamin B2 | 0.03mg | 0.446mg | 32% |
| Folate | 19µg | 146µg | 32% |
| Vitamin A | 28µg | 260µg | 26% |
| Copper | 0.096mg | 0.264mg | 19% |
| Sodium | 430mg | 48mg | 17% |
| Vitamin B5 | 0.521mg | 10% | |
| Protein | 1.5g | 5.81g | 9% |
| Zinc | 0.17mg | 1.05mg | 8% |
| Vitamin E | 1mg | 7% | |
| Iron | 2.24mg | 1.8mg | 6% |
| Calcium | 12mg | 70mg | 6% |
| Fiber | 1.4g | 0.3g | 4% |
| Phosphorus | 30mg | 58mg | 4% |
| Vitamin B1 | 0.05mg | 0.098mg | 4% |
| Potassium | 270mg | 356mg | 3% |
| Vitamin K | 4µg | 3% | |
| Magnesium | 16mg | 2mg | 3% |
| Choline | 10.4mg | 2% | |
| Vitamin B3 | 1.08mg | 1.47mg | 2% |
| Vitamin B6 | 0.149mg | 0.159mg | 1% |
| Carbs | 7g | 5.11g | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Calories | 36kcal | 35kcal | 0% |
| Fats | 0.2g | 0.28g | 0% |
| Net carbs | 5.6g | 4.81g | N/A |
| Sugar | 0.49g | N/A | |
| Saturated fat | 0.029g | 0.061g | 0% |
| Monounsaturated fat | 0.016g | 0.025g | 0% |
| Polyunsaturated fat | 0.107g | 0.11g | 0% |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.232mg | 0% | |
| Isoleucine | 0.259mg | 0% | |
| Leucine | 0.501mg | 0% | |
| Lysine | 0.222mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.273mg | 0% | |
| Valine | 0.402mg | 0% | |
| Histidine | 0.14mg | 0% | |
| Omega-3 - EPA | 0g | 0.08g | 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 | 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
9%
45%
Minerals Daily Need Coverage Score
23%
40%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.032g)
Which food contains less Sodium?
Nori contains less Sodium (difference - 382mg)
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 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 ($)