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Spirulina vs. Nori — In-Depth Nutrition Comparison

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Important differences between Spirulina and Nori

  • Spirulina has more Copper, Iron, and Vitamin B1, however, Nori has more Vitamin C, Manganese, Folate, Vitamin A RAE, Vitamin B6, Vitamin B2, and Zinc.
  • Nori's daily need coverage for Vitamin C is 42% more.
  • Spirulina has 2 times more Vitamin B1 than Nori. Spirulina has 0.222mg of Vitamin B1, while Nori has 0.098mg.

The food varieties used in the comparison are Seaweed, spirulina, raw and Seaweed, laver, raw.

Infographic

Spirulina 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.
:
6
Nori
Contains more Iron +55%
Contains more Magnesium +850%
Contains more Copper +126.1%
Contains more Calcium +483.3%
Contains more Phosphorus +427.3%
Contains more Potassium +180.3%
Contains less Sodium -51%
Contains more Zinc +425%
Contains more Manganese +431.2%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Iron +55%
Contains more Magnesium +850%
Contains more Copper +126.1%
Contains more Calcium +483.3%
Contains more Phosphorus +427.3%
Contains more Potassium +180.3%
Contains less Sodium -51%
Contains more Zinc +425%
Contains more Manganese +431.2%
Equal in Selenium - 0.7

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.
:
9
Nori
Contains more Vitamin B1 +126.5%
Contains more Vitamin A +9189.3%
Contains more Vitamin E +104.1%
Contains more Vitamin C +4233.3%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B3 +22.9%
Contains more Vitamin B5 +60.3%
Contains more Vitamin B6 +367.6%
Contains more Folate +1522.2%
Contains more Vitamin K +60%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 B1 +126.5%
Contains more Vitamin A +9189.3%
Contains more Vitamin E +104.1%
Contains more Vitamin C +4233.3%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B3 +22.9%
Contains more Vitamin B5 +60.3%
Contains more Vitamin B6 +367.6%
Contains more Folate +1522.2%
Contains more Vitamin K +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Nori
Contains more Fats +39.3%
Contains more Carbs +111.2%
Contains more Other +528.3%
Equal in Protein - 5.81
Equal in Water - 85.03
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
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 Fats +39.3%
Contains more Carbs +111.2%
Contains more Other +528.3%
Equal in Protein - 5.81
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Nori
Contains more Monounsaturated Fat +36%
Contains less Saturated Fat -54.8%
Equal in Polyunsaturated fat - 0.11
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +36%
Contains less Saturated Fat -54.8%
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.
Spirulina Nori
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spirulina Nori Opinion
Net carbs 2.02g 4.81g Nori
Protein 5.92g 5.81g Spirulina
Fats 0.39g 0.28g Spirulina
Carbs 2.42g 5.11g Nori
Calories 26kcal 35kcal Nori
Sugar 0.3g 0.49g Spirulina
Fiber 0.4g 0.3g Spirulina
Calcium 12mg 70mg Nori
Iron 2.79mg 1.8mg Spirulina
Magnesium 19mg 2mg Spirulina
Phosphorus 11mg 58mg Nori
Potassium 127mg 356mg Nori
Sodium 98mg 48mg Nori
Zinc 0.2mg 1.05mg Nori
Copper 0.597mg 0.264mg Spirulina
Manganese 0.186mg 0.988mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 56IU 5202IU Nori
Vitamin A RAE 3µg 260µg Nori
Vitamin E 0.49mg 1mg Nori
Vitamin C 0.9mg 39mg Nori
Vitamin B1 0.222mg 0.098mg Spirulina
Vitamin B2 0.342mg 0.446mg Nori
Vitamin B3 1.196mg 1.47mg Nori
Vitamin B5 0.325mg 0.521mg Nori
Vitamin B6 0.034mg 0.159mg Nori
Folate 9µg 146µg Nori
Vitamin K 2.5µg 4µg Nori
Tryptophan 0.096mg 0.043mg Spirulina
Threonine 0.306mg 0.232mg Spirulina
Isoleucine 0.331mg 0.259mg Spirulina
Leucine 0.509mg 0.501mg Spirulina
Lysine 0.312mg 0.222mg Spirulina
Methionine 0.118mg 0.145mg Nori
Phenylalanine 0.286mg 0.273mg Spirulina
Valine 0.362mg 0.402mg Nori
Histidine 0.112mg 0.14mg Nori
Saturated Fat 0.135g 0.061g Nori
Omega-3 - EPA 0.08g Nori
Monounsaturated Fat 0.034g 0.025g Spirulina
Polyunsaturated fat 0.106g 0.11g Nori

Which food is preferable for your diet?

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

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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
18%
Spirulina
67%
Nori
Minerals Daily Need Coverage Score
38%
Spirulina
40%
Nori

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.074g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.