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  6. Tuna salad vs. Nori

Tuna salad vs. Nori — In-Depth Nutrition Comparison

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The main differences between tuna salad and nori

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus, yet nori is richer in vitamin A, manganese, vitamin C, folate, and vitamin B2.
  • Daily need coverage for vitamin A for nori is 102% higher.
  • Nori contains less sodium.

Food types used in this article are Fish, tuna salad and Seaweed, laver, raw.

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Nori
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 +850%
Contains more PhosphorusPhosphorus +206.9%
Contains more SeleniumSelenium +5785.7%
Contains more CalciumCalcium +311.8%
Contains more PotassiumPotassium +100%
Contains more IronIron +80%
Contains more CopperCopper +82.1%
Contains more ZincZinc +87.5%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +2370%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Nori
Nori
10
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 B3Vitamin B3 +355.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1672.7%
Contains more Vitamin AVitamin A +983.3%
Contains more Vitamin B1Vitamin B1 +216.1%
Contains more Vitamin B2Vitamin B2 +537.1%
Contains more Vitamin B5Vitamin B5 +100.4%
Contains more Vitamin B6Vitamin B6 +96.3%
Contains more FolateFolate +1725%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Nori DV% diff.
Selenium 41.2µg 0.7µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin C 2.2mg 39mg 41%
Manganese 0.04mg 0.988mg 41%
Folate 8µg 146µg 35%
Vitamin B3 6.7mg 1.47mg 33%
Vitamin B2 0.07mg 0.446mg 29%
Polyunsaturated fat 4.122g 0.11g 27%
Vitamin A 24µg 260µg 26%
Protein 16.04g 5.81g 20%
Phosphorus 178mg 58mg 17%
Sodium 402mg 48mg 15%
Fats 9.26g 0.28g 14%
Copper 0.145mg 0.264mg 13%
Iron 1mg 1.8mg 10%
Calories 187kcal 35kcal 8%
Saturated fat 1.544g 0.061g 7%
Vitamin E 1mg 7%
Monounsaturated fat 2.887g 0.025g 7%
Vitamin B6 0.081mg 0.159mg 6%
Vitamin B1 0.031mg 0.098mg 6%
Potassium 178mg 356mg 5%
Calcium 17mg 70mg 5%
Vitamin B5 0.26mg 0.521mg 5%
Cholesterol 13mg 0mg 4%
Zinc 0.56mg 1.05mg 4%
Magnesium 19mg 2mg 4%
Vitamin K 4µg 3%
Choline 10.4mg 2%
Carbs 9.41g 5.11g 1%
Fiber 0g 0.3g 1%
Net carbs 9.41g 4.81g N/A
Sugar 0.49g N/A
Tryptophan 0.18mg 0.043mg 0%
Threonine 0.701mg 0.232mg 0%
Isoleucine 0.739mg 0.259mg 0%
Leucine 1.293mg 0.501mg 0%
Lysine 1.457mg 0.222mg 0%
Methionine 0.47mg 0.145mg 0%
Phenylalanine 0.626mg 0.273mg 0%
Valine 0.824mg 0.402mg 0%
Histidine 0.467mg 0.14mg 0%
Omega-3 - EPA 0.014g 0.08g N/A
Omega-3 - DHA 0.055g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 +176.1%
Contains more FatsFats +3207.1%
Contains more CarbsCarbs +84.1%
Contains more WaterWater +34.6%
Contains more OtherOther +77%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Nori
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 +11448%
Contains more Poly. FatPolyunsaturated fat +3647.3%
Contains less Sat. FatSaturated fat -96%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.