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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 C, Manganese, Vitamin A, Vitamin B2, Copper and Vitamin B6.
  • Seaweed's daily need coverage for Vitamin K is 52% 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

Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Nori
Contains more Iron +58.3%
Contains more Calcium +140%
Contains more Magnesium +5950%
Contains more Zinc +17.1%
Contains more Potassium +300%
Contains more Copper +103.1%
Contains more Phosphorus +38.1%
Contains less Sodium -79.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Contains more Iron +58.3%
Contains more Calcium +140%
Contains more Magnesium +5950%
Contains more Zinc +17.1%
Contains more Potassium +300%
Contains more Copper +103.1%
Contains more Phosphorus +38.1%
Contains less Sodium -79.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Nori
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +1550%
Contains more Folate +23.3%
Contains more Vitamin C +1200%
Contains more Vitamin A +4384.5%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +212.8%
Contains more Vitamin B6 +7850%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +1550%
Contains more Folate +23.3%
Contains more Vitamin C +1200%
Contains more Vitamin A +4384.5%
Contains more Vitamin E +14.9%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +212.8%
Contains more Vitamin B6 +7850%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Seaweed
67
Nori
Mineral Summary Score
47
Seaweed
34
Nori

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Seaweed
35%
Nori
Carbohydrates
10%
Seaweed
5%
Nori
Fats
3%
Seaweed
1%
Nori

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Nori
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seaweed Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sugars?
Nori
Nori contains less Sugars (difference - 0.11g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 185mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.186g)
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 ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seaweed Nori Opinion
Calories 43 35 Seaweed
Protein 1.68 5.81 Nori
Fats 0.56 0.28 Seaweed
Vitamin C 3 39 Nori
Carbs 9.57 5.11 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 1.8 Seaweed
Calcium 168 70 Seaweed
Potassium 89 356 Nori
Magnesium 121 2 Seaweed
Sugars 0.6 0.49 Nori
Fiber 1.3 0.3 Seaweed
Copper 0.13 0.264 Nori
Zinc 1.23 1.05 Seaweed
Starch
Phosphorus 42 58 Nori
Sodium 233 48 Nori
Vitamin A 116 5202 Nori
Vitamin E 0.87 1 Nori
Vitamin D 0 0
Vitamin B1 0.05 0.098 Nori
Vitamin B2 0.15 0.446 Nori
Vitamin B3 0.47 1.47 Nori
Vitamin B5 0.642 0.521 Seaweed
Vitamin B6 0.002 0.159 Nori
Vitamin B12 0 0
Vitamin K 66 4 Seaweed
Folate 180 146 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.061 Nori
Monounsaturated Fat 0.098 0.025 Seaweed
Polyunsaturated fat 0.047 0.11 Nori
Tryptophan 0.048 0.043 Seaweed
Threonine 0.055 0.232 Nori
Isoleucine 0.076 0.259 Nori
Leucine 0.083 0.501 Nori
Lysine 0.082 0.222 Nori
Methionine 0.025 0.145 Nori
Phenylalanine 0.043 0.273 Nori
Valine 0.072 0.402 Nori
Histidine 0.024 0.14 Nori
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.