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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 RAE, 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
Infographic link

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 Calcium +140%
Contains more Iron +58.3%
Contains more Magnesium +5950%
Contains more Zinc +17.1%
Contains more Phosphorus +38.1%
Contains more Potassium +300%
Contains less Sodium -79.4%
Contains more Copper +103.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Contains more Calcium +140%
Contains more Iron +58.3%
Contains more Magnesium +5950%
Contains more Zinc +17.1%
Contains more Phosphorus +38.1%
Contains more Potassium +300%
Contains less Sodium -79.4%
Contains more Copper +103.1%

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 Folate +23.3%
Contains more Vitamin K +1550%
Contains more Vitamin A +4384.5%
Contains more Vitamin E +14.9%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +212.8%
Contains more Vitamin B6 +7850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin B5 +23.2%
Contains more Folate +23.3%
Contains more Vitamin K +1550%
Contains more Vitamin A +4384.5%
Contains more Vitamin E +14.9%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +212.8%
Contains more Vitamin B6 +7850%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Nori
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Seaweed Nori Opinion
Net carbs 8.27g 4.81g Seaweed
Protein 1.68g 5.81g Nori
Fats 0.56g 0.28g Seaweed
Carbs 9.57g 5.11g Seaweed
Calories 43kcal 35kcal Seaweed
Starch g g
Fructose g g
Sugar 0.6g 0.49g Nori
Fiber 1.3g 0.3g Seaweed
Calcium 168mg 70mg Seaweed
Iron 2.85mg 1.8mg Seaweed
Magnesium 121mg 2mg Seaweed
Phosphorus 42mg 58mg Nori
Potassium 89mg 356mg Nori
Sodium 233mg 48mg Nori
Zinc 1.23mg 1.05mg Seaweed
Copper 0.13mg 0.264mg Nori
Vitamin A 116IU 5202IU Nori
Vitamin E 0.87mg 1mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 39mg Nori
Vitamin B1 0.05mg 0.098mg Nori
Vitamin B2 0.15mg 0.446mg Nori
Vitamin B3 0.47mg 1.47mg Nori
Vitamin B5 0.642mg 0.521mg Seaweed
Vitamin B6 0.002mg 0.159mg Nori
Folate 180µg 146µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 4µg Seaweed
Tryptophan 0.048mg 0.043mg Seaweed
Threonine 0.055mg 0.232mg Nori
Isoleucine 0.076mg 0.259mg Nori
Leucine 0.083mg 0.501mg Nori
Lysine 0.082mg 0.222mg Nori
Methionine 0.025mg 0.145mg Nori
Phenylalanine 0.043mg 0.273mg Nori
Valine 0.072mg 0.402mg Nori
Histidine 0.024mg 0.14mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.061g Nori
Monounsaturated Fat 0.098g 0.025g Seaweed
Polyunsaturated fat 0.047g 0.11g Nori

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
10%
Seaweed
35%
Nori
Carbohydrates
10%
Seaweed
5%
Nori
Fats
3%
Seaweed
1%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.