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  6. Spinach raw vs. Nori

Spinach raw vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and nori

  • Spinach raw has more vitamin K, vitamin A, magnesium, folate, iron, and fiber; however, nori is higher in vitamin B2, copper, vitamin C, and vitamin B5.
  • Spinach raw covers your daily need for vitamin K, 399% more than nori.
  • Spinach raw has 40 times more magnesium than nori. While spinach raw has 79mg of magnesium, nori has only 2mg.

These are the specific foods used in this comparison Spinach, raw and Seaweed, laver, raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Nori
Nori
5
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 +3850%
Contains more CalciumCalcium +41.4%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +50.6%
Contains more SeleniumSelenium +42.9%
Contains more CopperCopper +103.1%
Contains more ZincZinc +98.1%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -39.2%
Contains more ManganeseManganese +10.1%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Nori
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 AVitamin A +80.4%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin B6Vitamin B6 +22.6%
Contains more Vitamin KVitamin K +11972.5%
Contains more FolateFolate +32.9%
Contains more CholineCholine +85.6%
Contains more Vitamin CVitamin C +38.8%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +103%
Contains more Vitamin B5Vitamin B5 +701.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Nori DV% diff.
Vitamin K 482.9µg 4µg 399%
Vitamin A 469µg 260µg 23%
Vitamin B2 0.189mg 0.446mg 20%
Magnesium 79mg 2mg 18%
Copper 0.13mg 0.264mg 15%
Vitamin C 28.1mg 39mg 12%
Folate 194µg 146µg 12%
Iron 2.71mg 1.8mg 11%
Vitamin B5 0.065mg 0.521mg 9%
Fiber 2.2g 0.3g 8%
Vitamin E 2.03mg 1mg 7%
Protein 2.86g 5.81g 6%
Potassium 558mg 356mg 6%
Zinc 0.53mg 1.05mg 5%
Vitamin B3 0.724mg 1.47mg 5%
Manganese 0.897mg 0.988mg 4%
Calcium 99mg 70mg 3%
Vitamin B6 0.195mg 0.159mg 3%
Vitamin B1 0.078mg 0.098mg 2%
Choline 19.3mg 10.4mg 2%
Calories 23kcal 35kcal 1%
Selenium 1µg 0.7µg 1%
Sodium 79mg 48mg 1%
Phosphorus 49mg 58mg 1%
Fats 0.39g 0.28g 0%
Carbs 3.63g 5.11g 0%
Net carbs 1.43g 4.81g N/A
Sugar 0.42g 0.49g N/A
Saturated fat 0.063g 0.061g 0%
Monounsaturated fat 0.01g 0.025g 0%
Polyunsaturated fat 0.165g 0.11g 0%
Tryptophan 0.039mg 0.043mg 0%
Threonine 0.122mg 0.232mg 0%
Isoleucine 0.147mg 0.259mg 0%
Leucine 0.223mg 0.501mg 0%
Lysine 0.174mg 0.222mg 0%
Methionine 0.053mg 0.145mg 0%
Phenylalanine 0.129mg 0.273mg 0%
Valine 0.161mg 0.402mg 0%
Histidine 0.064mg 0.14mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Nori
Nori
3
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 FatsFats +39.3%
Contains more ProteinProtein +103.1%
Contains more CarbsCarbs +40.8%
Contains more OtherOther +119.2%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Nori
Nori
2
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 Poly. FatPolyunsaturated fat +50%
Contains more Mono. FatMonounsaturated fat +150%
~equal in Saturated fat ~0.061g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.