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  6. Vegetable vs. Nori

Vegetable vs. Nori — In-Depth Nutrition Comparison

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Significant differences between vegetable and nori

  • Vegetable has more fiber and vitamin K; however, nori is richer in vitamin C, folate, manganese, vitamin B2, copper, vitamin A, iron, and vitamin B5.
  • Nori covers your daily vitamin C needs 40% more than vegetable.
  • Nori has 15 times less fiber than vegetable. Vegetable has 4.4g of fiber, while nori has 0.3g.

Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Seaweed, laver, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +1000%
Contains less SodiumSodium -27.1%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +110.7%
Contains more IronIron +119.5%
Contains more CopperCopper +218.1%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +13.7%
Contains more ManganeseManganese +160.7%
Contains more SeleniumSelenium +133.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Nori
Nori
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Contains more Vitamin KVitamin K +487.5%
Contains more Vitamin CVitamin C +1118.8%
Contains more Vitamin AVitamin A +21.5%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +271.7%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B5Vitamin B5 +245%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more FolateFolate +668.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Nori DV% diff.
Vitamin C 3.2mg 39mg 40%
Folate 19µg 146µg 32%
Manganese 0.379mg 0.988mg 26%
Vitamin B2 0.12mg 0.446mg 25%
Copper 0.083mg 0.264mg 20%
Fiber 4.4g 0.3g 16%
Vitamin K 23.5µg 4µg 16%
Iron 0.82mg 1.8mg 12%
Vitamin B5 0.151mg 0.521mg 7%
Vitamin B6 0.074mg 0.159mg 7%
Protein 2.86g 5.81g 6%
Potassium 169mg 356mg 6%
Magnesium 22mg 2mg 5%
Calcium 25mg 70mg 5%
Zinc 0.49mg 1.05mg 5%
Vitamin A 214µg 260µg 5%
Vitamin E 0.38mg 1mg 4%
Vitamin B3 0.851mg 1.47mg 4%
Carbs 13.09g 5.11g 3%
Calories 65kcal 35kcal 2%
Vitamin B1 0.071mg 0.098mg 2%
Choline 24.1mg 10.4mg 2%
Phosphorus 51mg 58mg 1%
Sodium 35mg 48mg 1%
Selenium 0.3µg 0.7µg 1%
Protein per 100 calories 4.4g 17g N/A
Calories per 10 g protein 227kcal 60kcal N/A
Weight per 100 calories 154g 286g N/A
Fats 0.15g 0.28g 0%
Net carbs 8.69g 4.81g N/A
Sugar 3.12g 0.49g N/A
Saturated fat 0.031g 0.061g 0%
Monounsaturated fat 0.01g 0.025g 0%
Polyunsaturated fat 0.072g 0.11g 0%
Tryptophan 0.029mg 0.043mg 0%
Threonine 0.115mg 0.232mg 0%
Isoleucine 0.139mg 0.259mg 0%
Leucine 0.19mg 0.501mg 0%
Lysine 0.17mg 0.222mg 0%
Methionine 0.034mg 0.145mg 0%
Phenylalanine 0.12mg 0.273mg 0%
Valine 0.149mg 0.402mg 0%
Histidine 0.073mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Nori
Nori
4
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 CarbsCarbs +156.2%
Contains more ProteinProtein +103.1%
Contains more FatsFats +86.7%
Contains more OtherOther +462.7%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 less Sat. FatSaturated fat -49.2%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +52.8%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.