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Wakame vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between Wakame and Nori

  • Wakame is higher in Magnesium, Manganese, Folate, and Calcium, yet Nori is higher in Vitamin C, Vitamin A RAE, Vitamin B2, Vitamin B6, and Potassium.
  • Nori covers your daily Vitamin C needs 40% more than Wakame.
  • Wakame contains 54 times more Magnesium than Nori. While Wakame contains 107mg of Magnesium, Nori contains only 2mg.
  • The amount of Sodium in Nori is lower.

Food varieties used in this article are Seaweed, wakame, raw and Seaweed, laver, raw.

Infographic

Wakame 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.
Wakame
6
:
3
Nori
Contains more Calcium +114.3%
Contains more Iron +21.1%
Contains more Magnesium +5250%
Contains more Phosphorus +37.9%
Contains more Manganese +41.7%
Contains more Potassium +612%
Contains less Sodium -94.5%
Contains more Zinc +176.3%
Equal in Copper - 0.264
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +114.3%
Contains more Iron +21.1%
Contains more Magnesium +5250%
Contains more Phosphorus +37.9%
Contains more Manganese +41.7%
Contains more Potassium +612%
Contains less Sodium -94.5%
Contains more Zinc +176.3%
Equal in Copper - 0.264
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.
Wakame
4
:
5
Nori
Contains more Vitamin B5 +33.8%
Contains more Folate +34.2%
Contains more Vitamin K +32.5%
Contains more Vitamin A +1345%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +93.9%
Contains more Vitamin B6 +7850%
Equal in Vitamin E - 1
Equal in Vitamin B3 - 1.47
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 B5 +33.8%
Contains more Folate +34.2%
Contains more Vitamin K +32.5%
Contains more Vitamin A +1345%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +93.9%
Contains more Vitamin B6 +7850%
Equal in Vitamin E - 1
Equal in Vitamin B3 - 1.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
:
2
Nori
Contains more Fats +128.6%
Contains more Carbs +78.9%
Contains more Other +91%
Contains more Protein +91.7%
Equal in Water - 85.03
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +128.6%
Contains more Carbs +78.9%
Contains more Other +91%
Contains more Protein +91.7%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
2
:
1
Nori
Contains more Monounsaturated Fat +132%
Contains more Polyunsaturated fat +98.2%
Contains less Saturated Fat -53.1%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +132%
Contains more Polyunsaturated fat +98.2%
Contains less Saturated Fat -53.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Nori Opinion
Net carbs 8.64g 4.81g Wakame
Protein 3.03g 5.81g Nori
Fats 0.64g 0.28g Wakame
Carbs 9.14g 5.11g Wakame
Calories 45kcal 35kcal Wakame
Sugar 0.65g 0.49g Nori
Fiber 0.5g 0.3g Wakame
Calcium 150mg 70mg Wakame
Iron 2.18mg 1.8mg Wakame
Magnesium 107mg 2mg Wakame
Phosphorus 80mg 58mg Wakame
Potassium 50mg 356mg Nori
Sodium 872mg 48mg Nori
Zinc 0.38mg 1.05mg Nori
Copper 0.284mg 0.264mg Wakame
Manganese 1.4mg 0.988mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 5202IU Nori
Vitamin A RAE 18µg 260µg Nori
Vitamin E 1mg 1mg
Vitamin C 3mg 39mg Nori
Vitamin B1 0.06mg 0.098mg Nori
Vitamin B2 0.23mg 0.446mg Nori
Vitamin B3 1.6mg 1.47mg Wakame
Vitamin B5 0.697mg 0.521mg Wakame
Vitamin B6 0.002mg 0.159mg Nori
Folate 196µg 146µg Wakame
Vitamin K 5.3µg 4µg Wakame
Tryptophan 0.035mg 0.043mg Nori
Threonine 0.165mg 0.232mg Nori
Isoleucine 0.087mg 0.259mg Nori
Leucine 0.257mg 0.501mg Nori
Lysine 0.112mg 0.222mg Nori
Methionine 0.063mg 0.145mg Nori
Phenylalanine 0.112mg 0.273mg Nori
Valine 0.209mg 0.402mg Nori
Histidine 0.015mg 0.14mg Nori
Saturated Fat 0.13g 0.061g Nori
Omega-3 - EPA 0.186g 0.08g Wakame
Monounsaturated Fat 0.058g 0.025g Wakame
Polyunsaturated fat 0.218g 0.11g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
67%
Nori
Minerals Daily Need Coverage Score
65%
Wakame
40%
Nori

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 824mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.069g)
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 vitamins?
?
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.