Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Spinach
  5. Compare
  6. Spinach vs. Nori

Spinach vs. Nori — In-Depth Nutrition Comparison

Compare

The main differences between Spinach and Nori

  • Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Fiber, and Vitamin E , yet Nori is richer in Vitamin C, Vitamin B2, Copper, and Vitamin B5.
  • Daily need coverage for Vitamin K from Spinach is 408% higher.
  • Spinach contains 44 times more Magnesium than Nori. Spinach contains 87mg of Magnesium, while Nori contains 2mg.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Seaweed, laver, raw.

Infographic

Spinach 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.
Spinach
Spinach
5
:
5
Nori
Nori
Contains more Calcium +94.3%
Contains more Iron +98.3%
Contains more Magnesium +4250%
Contains more Potassium +30.9%
Contains more Selenium +114.3%
Contains less Sodium -31.4%
Contains more Zinc +38.2%
Contains more Copper +51.7%
Equal in Phosphorus - 58
Equal in Manganese - 0.988
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +94.3%
Contains more Iron +98.3%
Contains more Magnesium +4250%
Contains more Potassium +30.9%
Contains more Selenium +114.3%
Contains less Sodium -31.4%
Contains more Zinc +38.2%
Contains more Copper +51.7%
Equal in Phosphorus - 58
Equal in Manganese - 0.988

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.
Spinach
Spinach
4
:
5
Nori
Nori
Contains more Vitamin A +101.5%
Contains more Vitamin E +108%
Contains more Vitamin B6 +52.2%
Contains more Vitamin K +12240%
Contains more Vitamin C +298%
Contains more Vitamin B2 +89%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +259.3%
Equal in Vitamin B1 - 0.098
Equal in Folate - 146
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin A +101.5%
Contains more Vitamin E +108%
Contains more Vitamin B6 +52.2%
Contains more Vitamin K +12240%
Contains more Vitamin C +298%
Contains more Vitamin B2 +89%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +259.3%
Equal in Vitamin B1 - 0.098
Equal in Folate - 146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
1
:
4
Nori
Nori
Contains more Protein +95.6%
Contains more Carbs +36.3%
Contains more Other +108.3%
Equal in Fats - 0.28
Equal in Water - 85.03
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Nori
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 Protein +95.6%
Contains more Carbs +36.3%
Contains more Other +108.3%
Equal in Fats - 0.28
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Nori
Nori
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +316.7%
Equal in Polyunsaturated fat - 0.11
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +316.7%
Equal in Polyunsaturated fat - 0.11

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Nori Opinion
Net carbs 1.35g 4.81g Nori
Protein 2.97g 5.81g Nori
Fats 0.26g 0.28g Nori
Carbs 3.75g 5.11g Nori
Calories 23kcal 35kcal Nori
Sugar 0.43g 0.49g Spinach
Fiber 2.4g 0.3g Spinach
Calcium 136mg 70mg Spinach
Iron 3.57mg 1.8mg Spinach
Magnesium 87mg 2mg Spinach
Phosphorus 56mg 58mg Nori
Potassium 466mg 356mg Spinach
Sodium 70mg 48mg Nori
Zinc 0.76mg 1.05mg Nori
Copper 0.174mg 0.264mg Nori
Manganese 0.935mg 0.988mg Nori
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 5202IU Spinach
Vitamin A RAE 524µg 260µg Spinach
Vitamin E 2.08mg 1mg Spinach
Vitamin C 9.8mg 39mg Nori
Vitamin B1 0.095mg 0.098mg Nori
Vitamin B2 0.236mg 0.446mg Nori
Vitamin B3 0.49mg 1.47mg Nori
Vitamin B5 0.145mg 0.521mg Nori
Vitamin B6 0.242mg 0.159mg Spinach
Folate 146µg 146µg
Vitamin K 493.6µg 4µg Spinach
Tryptophan 0.04mg 0.043mg Nori
Threonine 0.127mg 0.232mg Nori
Isoleucine 0.152mg 0.259mg Nori
Leucine 0.231mg 0.501mg Nori
Lysine 0.182mg 0.222mg Nori
Methionine 0.055mg 0.145mg Nori
Phenylalanine 0.134mg 0.273mg Nori
Valine 0.168mg 0.402mg Nori
Histidine 0.066mg 0.14mg Nori
Saturated Fat 0.043g 0.061g Spinach
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.006g 0.025g Nori
Polyunsaturated fat 0.109g 0.11g Nori

Which food is preferable for your diet?

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

People also compare

Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable
Nori
Nori vs Seaweed
Seaweed
Nori
Nori vs Water
Water
Nori
Nori vs Wakame
Wakame

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
183%
Spinach
67%
Nori
Minerals Daily Need Coverage Score
52%
Spinach
40%
Nori

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.018g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.