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  6. Wafer vs. Nori

Wafer vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between Wafer and Nori

  • Wafer has more Iron, Copper, and Fiber, however, Nori is higher in Vitamin C, Vitamin A RAE, Folate, Vitamin B2, and Manganese.
  • Nori covers your daily need of Vitamin C 43% more than Wafer.
  • Wafer has 70 times more Saturated Fat than Nori. While Wafer has 4.241g of Saturated Fat, Nori has only 0.061g.

These are the specific foods used in this comparison Cookies, chocolate wafers and Seaweed, laver, raw.

Infographic

Wafer 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.
Wafer
Wafer
6
:
4
Nori
Nori
Contains more Iron +122.8%
Contains more Magnesium +2550%
Contains more Phosphorus +127.6%
Contains more Copper +75.4%
Contains more Selenium +714.3%
Contains more Calcium +125.8%
Contains more Potassium +69.5%
Contains less Sodium -91.7%
Contains more Manganese +42%
Equal in Zinc - 1.05
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Iron +122.8%
Contains more Magnesium +2550%
Contains more Phosphorus +127.6%
Contains more Copper +75.4%
Contains more Selenium +714.3%
Contains more Calcium +125.8%
Contains more Potassium +69.5%
Contains less Sodium -91.7%
Contains more Manganese +42%
Equal in Zinc - 1.05

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.
Wafer
Wafer
3
:
8
Nori
Nori
Contains more Vitamin B1 +107.1%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +51920%
Contains more Vitamin E +38.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +211.8%
Contains more Folate +210.6%
Contains more Vitamin K +66.7%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
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 B1 +107.1%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +51920%
Contains more Vitamin E +38.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +211.8%
Contains more Folate +210.6%
Contains more Vitamin K +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Nori
Nori
Contains more Protein +13.6%
Contains more Fats +4971.4%
Contains more Carbs +1322.7%
Contains more Water +1789.6%
Contains more Other +88.5%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +13.6%
Contains more Fats +4971.4%
Contains more Carbs +1322.7%
Contains more Water +1789.6%
Contains more Other +88.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +19360%
Contains more Polyunsaturated fat +3675.5%
Contains less Saturated Fat -98.6%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +19360%
Contains more Polyunsaturated fat +3675.5%
Contains less Saturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Nori Opinion
Net carbs 69.3g 4.81g Wafer
Protein 6.6g 5.81g Wafer
Fats 14.2g 0.28g Wafer
Carbs 72.7g 5.11g Wafer
Calories 433kcal 35kcal Wafer
Sugar 37.43g 0.49g Nori
Fiber 3.4g 0.3g Wafer
Calcium 31mg 70mg Nori
Iron 4.01mg 1.8mg Wafer
Magnesium 53mg 2mg Wafer
Phosphorus 132mg 58mg Wafer
Potassium 210mg 356mg Nori
Sodium 580mg 48mg Nori
Zinc 1.09mg 1.05mg Wafer
Copper 0.463mg 0.264mg Wafer
Manganese 0.696mg 0.988mg Nori
Selenium 5.7µg 0.7µg Wafer
Vitamin A 10IU 5202IU Nori
Vitamin A RAE 3µg 260µg Nori
Vitamin E 0.72mg 1mg Nori
Vitamin C 0mg 39mg Nori
Vitamin B1 0.203mg 0.098mg Wafer
Vitamin B2 0.266mg 0.446mg Nori
Vitamin B3 2.858mg 1.47mg Wafer
Vitamin B5 0.381mg 0.521mg Nori
Vitamin B6 0.051mg 0.159mg Nori
Folate 47µg 146µg Nori
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 4µg Nori
Tryptophan 0.096mg 0.043mg Wafer
Threonine 0.22mg 0.232mg Nori
Isoleucine 0.261mg 0.259mg Wafer
Leucine 0.447mg 0.501mg Nori
Lysine 0.281mg 0.222mg Wafer
Methionine 0.105mg 0.145mg Nori
Phenylalanine 0.308mg 0.273mg Wafer
Valine 0.323mg 0.402mg Nori
Histidine 0.128mg 0.14mg Nori
Cholesterol 2mg 0mg Nori
Saturated Fat 4.241g 0.061g Nori
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0.08g Nori
Monounsaturated Fat 4.865g 0.025g Wafer
Polyunsaturated fat 4.153g 0.11g Wafer

Which food is preferable for your diet?

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

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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
22%
Wafer
67%
Nori
Minerals Daily Need Coverage Score
65%
Wafer
40%
Nori

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 36.94g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 532mg)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 4.18g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.