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Smoked salmon vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and nori

  • Smoked salmon has more vitamin B12, vitamin D, selenium, and vitamin B3; however, nori is higher in vitamin A, vitamin C, manganese, folate, and vitamin B2.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than nori.
  • Nori has less sodium.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Seaweed, laver, raw.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Nori
7
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 +800%
Contains more PhosphorusPhosphorus +182.8%
Contains more SeleniumSelenium +4528.6%
Contains more CalciumCalcium +536.4%
Contains more PotassiumPotassium +103.4%
Contains more IronIron +111.8%
Contains more CopperCopper +14.8%
Contains more ZincZinc +238.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +5711.8%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Nori
6
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 EVitamin E +35%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +221.1%
Contains more Vitamin B5Vitamin B5 +67%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +755.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +326.1%
Contains more Vitamin B2Vitamin B2 +341.6%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +7200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +214.6%
Contains more FatsFats +1442.9%
Contains more OtherOther +43.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 +7992%
Contains more Poly. FatPolyunsaturated fat +804.5%
Contains less Sat. FatSaturated fat -93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Nori DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 0.7µg 58%
Vitamin C 0mg 39mg 43%
Manganese 0.017mg 0.988mg 42%
Folate 2µg 146µg 36%
Vitamin B2 0.101mg 0.446mg 27%
Sodium 672mg 48mg 27%
Vitamin A 26µg 260µg 26%
Protein 18.28g 5.81g 25%
Vitamin B3 4.72mg 1.47mg 20%
Phosphorus 164mg 58mg 15%
Choline 89mg 10.4mg 14%
Iron 0.85mg 1.8mg 12%
Vitamin B6 0.278mg 0.159mg 9%
Cholesterol 23mg 0mg 8%
Vitamin B5 0.87mg 0.521mg 7%
Zinc 0.31mg 1.05mg 7%
Calcium 11mg 70mg 6%
Polyunsaturated fat 0.995g 0.11g 6%
Fats 4.32g 0.28g 6%
Vitamin B1 0.023mg 0.098mg 6%
Potassium 175mg 356mg 5%
Monounsaturated fat 2.023g 0.025g 5%
Saturated fat 0.929g 0.061g 4%
Calories 117kcal 35kcal 4%
Copper 0.23mg 0.264mg 4%
Magnesium 18mg 2mg 4%
Vitamin K 0.1µg 4µg 3%
Vitamin E 1.35mg 1mg 2%
Carbs 0g 5.11g 2%
Fiber 0g 0.3g 1%
Net carbs 0g 4.81g N/A
Sugar 0g 0.49g N/A
Tryptophan 0.205mg 0.043mg 0%
Threonine 0.801mg 0.232mg 0%
Isoleucine 0.842mg 0.259mg 0%
Leucine 1.486mg 0.501mg 0%
Lysine 1.679mg 0.222mg 0%
Methionine 0.541mg 0.145mg 0%
Phenylalanine 0.714mg 0.273mg 0%
Valine 0.942mg 0.402mg 0%
Histidine 0.538mg 0.14mg 0%
Omega-3 - EPA 0.183g 0.08g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon 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
76%
Smoked salmon
45%
Nori
Minerals Daily Need Coverage Score
49%
Smoked salmon
40%
Nori

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.49g)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 624mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.868g)
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 - $14)
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.
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.