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  6. Chia seeds vs. Nori

Chia seeds vs. Nori — In-Depth Nutrition Comparison

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Important differences between chia seeds and nori

  • Chia seeds have more fiber, phosphorus, selenium, magnesium, manganese, iron, copper, calcium, and vitamin B3; however, nori has more vitamin A.
  • Chia seeds' daily need coverage for fiber is 136% more.
  • Chia seeds have 168 times more magnesium than nori. Chia seeds have 335mg of magnesium, while nori has 2mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Seaweed, laver, raw.

Infographic

Chia seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Nori
Nori
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +16650%
Contains more CalciumCalcium +801.4%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +328.9%
Contains more CopperCopper +250%
Contains more ZincZinc +336.2%
Contains more PhosphorusPhosphorus +1382.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +175.6%
Contains more SeleniumSelenium +7785.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Nori
Nori
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B1Vitamin B1 +532.7%
Contains more Vitamin B3Vitamin B3 +500.7%
Contains more Vitamin CVitamin C +2337.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +162.4%
Contains more FolateFolate +198%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Nori DV% diff.
Polyunsaturated fat 23.665g 0.11g 157%
Fiber 34.4g 0.3g 136%
Phosphorus 860mg 58mg 115%
Selenium 55.2µg 0.7µg 99%
Magnesium 335mg 2mg 79%
Manganese 2.723mg 0.988mg 75%
Iron 7.72mg 1.8mg 74%
Copper 0.924mg 0.264mg 73%
Calcium 631mg 70mg 56%
Fats 30.74g 0.28g 47%
Vitamin B3 8.83mg 1.47mg 46%
Vitamin B1 0.62mg 0.098mg 44%
Vitamin C 1.6mg 39mg 42%
Zinc 4.58mg 1.05mg 32%
Vitamin A 260µg 29%
Folate 49µg 146µg 24%
Calories 486kcal 35kcal 23%
Vitamin B2 0.17mg 0.446mg 21%
Protein 16.54g 5.81g 21%
Saturated fat 3.33g 0.061g 15%
Vitamin B6 0.159mg 12%
Carbs 42.12g 5.11g 12%
Vitamin B5 0.521mg 10%
Monounsaturated fat 2.309g 0.025g 6%
Vitamin E 0.5mg 1mg 3%
Vitamin K 4µg 3%
Potassium 407mg 356mg 2%
Choline 10.4mg 2%
Sodium 16mg 48mg 1%
Net carbs 7.72g 4.81g N/A
Sugar 0.49g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.043mg 0%
Threonine 0.709mg 0.232mg 0%
Isoleucine 0.801mg 0.259mg 0%
Leucine 1.371mg 0.501mg 0%
Lysine 0.97mg 0.222mg 0%
Methionine 0.588mg 0.145mg 0%
Phenylalanine 1.016mg 0.273mg 0%
Valine 0.95mg 0.402mg 0%
Histidine 0.531mg 0.14mg 0%
Omega-3 - EPA 0.08g N/A
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Nori
Nori
1
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +184.7%
Contains more FatsFats +10878.6%
Contains more CarbsCarbs +724.3%
Contains more OtherOther +27.3%
Contains more WaterWater +1366%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Nori
Nori
1
31% 13% 56%
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 +9136%
Contains more Poly. FatPolyunsaturated fat +21413.6%
Contains less Sat. FatSaturated fat -98.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.