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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

  • Nori has less Fiber, Phosphorus, Selenium, Magnesium, Manganese, Iron, Copper, Calcium, Vitamin B3, and Vitamin B1.
  • Chia seeds's daily need coverage for Fiber is 136% more.
  • Chia seeds has 168 times more Magnesium than Nori. Chia seeds has 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% 3.2% 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% 312% 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 AVitamin A +9533.3%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Nori
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Nori Opinion
Calories 486kcal 35kcal Chia seeds
Protein 16.54g 5.81g Chia seeds
Fats 30.74g 0.28g Chia seeds
Vitamin C 1.6mg 39mg Nori
Net carbs 7.72g 4.81g Chia seeds
Carbs 42.12g 5.11g Chia seeds
Magnesium 335mg 2mg Chia seeds
Calcium 631mg 70mg Chia seeds
Potassium 407mg 356mg Chia seeds
Iron 7.72mg 1.8mg Chia seeds
Sugar 0.49g Chia seeds
Fiber 34.4g 0.3g Chia seeds
Copper 0.924mg 0.264mg Chia seeds
Zinc 4.58mg 1.05mg Chia seeds
Phosphorus 860mg 58mg Chia seeds
Sodium 16mg 48mg Chia seeds
Vitamin A 54IU 5202IU Nori
Vitamin A 260µg Nori
Vitamin E 0.5mg 1mg Nori
Manganese 2.723mg 0.988mg Chia seeds
Selenium 55.2µg 0.7µg Chia seeds
Vitamin B1 0.62mg 0.098mg Chia seeds
Vitamin B2 0.17mg 0.446mg Nori
Vitamin B3 8.83mg 1.47mg Chia seeds
Vitamin B5 0.521mg Nori
Vitamin B6 0.159mg Nori
Vitamin K 4µg Nori
Folate 49µg 146µg Nori
Trans Fat 0.14g 0g Nori
Choline 10.4mg Nori
Saturated Fat 3.33g 0.061g Nori
Monounsaturated Fat 2.309g 0.025g Chia seeds
Polyunsaturated fat 23.665g 0.11g Chia seeds
Tryptophan 0.436mg 0.043mg Chia seeds
Threonine 0.709mg 0.232mg Chia seeds
Isoleucine 0.801mg 0.259mg Chia seeds
Leucine 1.371mg 0.501mg Chia seeds
Lysine 0.97mg 0.222mg Chia seeds
Methionine 0.588mg 0.145mg Chia seeds
Phenylalanine 1.016mg 0.273mg Chia seeds
Valine 0.95mg 0.402mg Chia seeds
Histidine 0.531mg 0.14mg Chia seeds
Omega-3 - EPA 0.08g Nori
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Chia seeds
62%
Nori
Minerals Daily Need Coverage Score
221%
Chia seeds
40%
Nori

Comparison summary

Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 3.269g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 32mg)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.