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Flax seeds vs. Nori — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and nori?

  • Flax seeds are richer in vitamin B1, fiber, copper, magnesium, phosphorus, manganese, iron, and selenium, yet nori is richer in vitamin A and vitamin C.
  • Flax seeds' daily need coverage for vitamin B1 is 129% higher.
  • Flax seeds have 196 times more magnesium than nori. Flax seeds have 392mg of magnesium, while nori has 2mg.

We used Seeds, flaxseed and Seaweed, laver, raw types in this comparison.

Infographic

Flax seeds 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" 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +19500%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +128.4%
Contains more IronIron +218.3%
Contains more CopperCopper +362.1%
Contains more ZincZinc +313.3%
Contains more PhosphorusPhosphorus +1006.9%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +151.2%
Contains more SeleniumSelenium +3528.6%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Nori
5
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 +1577.6%
Contains more Vitamin B3Vitamin B3 +109.5%
Contains more Vitamin B5Vitamin B5 +89.1%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more CholineCholine +656.7%
Contains more Vitamin CVitamin C +6400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +222.6%
Contains more Vitamin B2Vitamin B2 +177%
Contains more FolateFolate +67.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Nori
2
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 +214.8%
Contains more FatsFats +14957.1%
Contains more CarbsCarbs +465.2%
Contains more WaterWater +1121.7%
~equal in Other ~3.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
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 +30008%
Contains more Poly. FatPolyunsaturated fat +26018.2%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Nori DV% diff.
Polyunsaturated fat 28.73g 0.11g 191%
Vitamin B1 1.644mg 0.098mg 129%
Fiber 27.3g 0.3g 108%
Copper 1.22mg 0.264mg 106%
Magnesium 392mg 2mg 93%
Phosphorus 642mg 58mg 83%
Manganese 2.482mg 0.988mg 65%
Fats 42.16g 0.28g 64%
Iron 5.73mg 1.8mg 49%
Selenium 25.4µg 0.7µg 45%
Vitamin C 0.6mg 39mg 43%
Zinc 4.34mg 1.05mg 30%
Vitamin A 0µg 260µg 29%
Calories 534kcal 35kcal 25%
Protein 18.29g 5.81g 25%
Vitamin B6 0.473mg 0.159mg 24%
Vitamin B2 0.161mg 0.446mg 22%
Monounsaturated fat 7.527g 0.025g 19%
Calcium 255mg 70mg 19%
Saturated fat 3.663g 0.061g 16%
Folate 87µg 146µg 15%
Potassium 813mg 356mg 13%
Choline 78.7mg 10.4mg 12%
Vitamin B3 3.08mg 1.47mg 10%
Vitamin B5 0.985mg 0.521mg 9%
Carbs 28.88g 5.11g 8%
Vitamin E 0.31mg 1mg 5%
Sodium 30mg 48mg 1%
Net carbs 1.58g 4.81g N/A
Sugar 1.55g 0.49g N/A
Vitamin K 4.3µg 4µg 0%
Tryptophan 0.297mg 0.043mg 0%
Threonine 0.766mg 0.232mg 0%
Isoleucine 0.896mg 0.259mg 0%
Leucine 1.235mg 0.501mg 0%
Lysine 0.862mg 0.222mg 0%
Methionine 0.37mg 0.145mg 0%
Phenylalanine 0.957mg 0.273mg 0%
Valine 1.072mg 0.402mg 0%
Histidine 0.472mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
45%
Nori
Minerals Daily Need Coverage Score
191%
Flax seeds
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 3.602g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.