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  6. Tomato sauce vs. Nori

Tomato sauce vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between tomato sauce and nori

  • Tomato sauce has less vitamin A, manganese, vitamin C, folate, vitamin B2, copper, iron, zinc, vitamin B1, and calcium than nori.
  • Nori covers your daily need for vitamin A, 95% more than tomato sauce.

These are the specific foods used in this comparison Tomato sauce, canned, no salt added and Seaweed, laver, raw.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Nori
Nori
8
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 +650%
Contains less SodiumSodium -77.1%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +87.5%
Contains more CopperCopper +129.6%
Contains more ZincZinc +377.3%
Contains more PhosphorusPhosphorus +114.8%
Contains more ManganeseManganese +774.3%
Contains more SeleniumSelenium +16.7%

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.
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Nori
Nori
9
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 +44%
Contains more Vitamin CVitamin C +457.1%
Contains more Vitamin AVitamin A +1081.8%
Contains more Vitamin B1Vitamin B1 +308.3%
Contains more Vitamin B2Vitamin B2 +586.2%
Contains more Vitamin B3Vitamin B3 +48.3%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +1522.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Tomato sauce Nori DV% diff.
Manganese 0.113mg 0.988mg 38%
Vitamin C 7mg 39mg 36%
Folate 9µg 146µg 34%
Vitamin B2 0.065mg 0.446mg 29%
Vitamin A 22µg 260µg 26%
Copper 0.115mg 0.264mg 17%
Iron 0.96mg 1.8mg 11%
Protein 1.2g 5.81g 9%
Zinc 0.22mg 1.05mg 8%
Calcium 14mg 70mg 6%
Vitamin B1 0.024mg 0.098mg 6%
Vitamin B6 0.098mg 0.159mg 5%
Fiber 1.5g 0.3g 5%
Phosphorus 27mg 58mg 4%
Vitamin B5 0.309mg 0.521mg 4%
Vitamin B3 0.991mg 1.47mg 3%
Magnesium 15mg 2mg 3%
Vitamin E 1.44mg 1mg 3%
Potassium 297mg 356mg 2%
Sodium 11mg 48mg 2%
Fructose 1.67g 2%
Vitamin K 2.8µg 4µg 1%
Calories 24kcal 35kcal 1%
Fats 0.3g 0.28g 0%
Carbs 5.31g 5.11g 0%
Net carbs 3.81g 4.81g N/A
Sugar 3.56g 0.49g N/A
Selenium 0.6µg 0.7µg 0%
Choline 9.9mg 10.4mg 0%
Saturated fat 0.041g 0.061g 0%
Monounsaturated fat 0.044g 0.025g 0%
Polyunsaturated fat 0.121g 0.11g 0%
Tryptophan 0.009mg 0.043mg 0%
Threonine 0.037mg 0.232mg 0%
Isoleucine 0.025mg 0.259mg 0%
Leucine 0.034mg 0.501mg 0%
Lysine 0.037mg 0.222mg 0%
Methionine 0.008mg 0.145mg 0%
Phenylalanine 0.036mg 0.273mg 0%
Valine 0.025mg 0.402mg 0%
Histidine 0.02mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Nori
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 +384.2%
Contains more OtherOther +97.4%
~equal in Fats ~0.28g
~equal in Carbs ~5.11g
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Nori
Nori
0
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 less Sat. FatSaturated fat -32.8%
Contains more Mono. FatMonounsaturated fat +76%
~equal in Polyunsaturated fat ~0.11g

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.