Seaweed vs. Nori — In-Depth Nutrition Comparison
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Differences between seaweed and nori
- Seaweed has more vitamin K, magnesium, iron, and calcium, while nori has more vitamin A, vitamin C, manganese, vitamin B2, copper, and vitamin B6.
- Nori's daily need coverage for vitamin A is 102% higher.
- Nori contains 61 times less magnesium than seaweed. Seaweed contains 121mg of magnesium, while nori contains 2mg.
The food types used in this comparison are Seaweed, kelp, raw 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 | +5950% |
| Contains more CalciumCalcium | +140% |
| Contains more IronIron | +58.3% |
| Contains more ZincZinc | +17.1% |
| Contains more PotassiumPotassium | +300% |
| Contains more CopperCopper | +103.1% |
| Contains more PhosphorusPhosphorus | +38.1% |
| Contains less SodiumSodium | -79.4% |
| Contains more ManganeseManganese | +394% |
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 B5Vitamin B5 | +23.2% |
| Contains more Vitamin KVitamin K | +1550% |
| Contains more FolateFolate | +23.3% |
| Contains more CholineCholine | +23.1% |
| Contains more Vitamin CVitamin C | +1200% |
| Contains more Vitamin AVitamin A | +4233.3% |
| Contains more Vitamin EVitamin E | +14.9% |
| Contains more Vitamin B1Vitamin B1 | +96% |
| Contains more Vitamin B2Vitamin B2 | +197.3% |
| Contains more Vitamin B3Vitamin B3 | +212.8% |
| Contains more Vitamin B6Vitamin B6 | +7850% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 4µg | 52% |
| Vitamin C | 3mg | 39mg | 40% |
| Manganese | 0.2mg | 0.988mg | 34% |
| Magnesium | 121mg | 2mg | 28% |
| Vitamin A | 6µg | 260µg | 28% |
| Vitamin B2 | 0.15mg | 0.446mg | 23% |
| Copper | 0.13mg | 0.264mg | 15% |
| Iron | 2.85mg | 1.8mg | 13% |
| Vitamin B6 | 0.002mg | 0.159mg | 12% |
| Calcium | 168mg | 70mg | 10% |
| Folate | 180µg | 146µg | 9% |
| Sodium | 233mg | 48mg | 8% |
| Protein | 1.68g | 5.81g | 8% |
| Potassium | 89mg | 356mg | 8% |
| Vitamin B3 | 0.47mg | 1.47mg | 6% |
| Vitamin B1 | 0.05mg | 0.098mg | 4% |
| Fiber | 1.3g | 0.3g | 4% |
| Phosphorus | 42mg | 58mg | 2% |
| Zinc | 1.23mg | 1.05mg | 2% |
| Vitamin B5 | 0.642mg | 0.521mg | 2% |
| Vitamin E | 0.87mg | 1mg | 1% |
| Carbs | 9.57g | 5.11g | 1% |
| Saturated fat | 0.247g | 0.061g | 1% |
| Calories | 43kcal | 35kcal | 0% |
| Fats | 0.56g | 0.28g | 0% |
| Net carbs | 8.27g | 4.81g | N/A |
| Sugar | 0.6g | 0.49g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Choline | 12.8mg | 10.4mg | 0% |
| Monounsaturated fat | 0.098g | 0.025g | 0% |
| Polyunsaturated fat | 0.047g | 0.11g | 0% |
| Tryptophan | 0.048mg | 0.043mg | 0% |
| Threonine | 0.055mg | 0.232mg | 0% |
| Isoleucine | 0.076mg | 0.259mg | 0% |
| Leucine | 0.083mg | 0.501mg | 0% |
| Lysine | 0.082mg | 0.222mg | 0% |
| Methionine | 0.025mg | 0.145mg | 0% |
| Phenylalanine | 0.043mg | 0.273mg | 0% |
| Valine | 0.072mg | 0.402mg | 0% |
| Histidine | 0.024mg | 0.14mg | 0% |
| Omega-3 - EPA | 0.004g | 0.08g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +87.3% |
| Contains more OtherOther | +75.3% |
| Contains more ProteinProtein | +245.8% |
~equal in
Water
~85.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +292% |
| Contains less Sat. FatSaturated fat | -75.3% |
| Contains more Poly. FatPolyunsaturated fat | +134% |
