Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Wakame vs Nori - In-Depth Nutrition Comparison

Compare

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, 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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
5
:
3
Nori
Contains more Iron +21.1%
Contains more Calcium +114.3%
Contains more Magnesium +5250%
Contains more Phosphorus +37.9%
Contains more Potassium +612%
Contains more Zinc +176.3%
Contains less Sodium -94.5%
Equal in Copper - 0.264
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Contains more Iron +21.1%
Contains more Calcium +114.3%
Contains more Magnesium +5250%
Contains more Phosphorus +37.9%
Contains more Potassium +612%
Contains more Zinc +176.3%
Contains less Sodium -94.5%
Equal in Copper - 0.264

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin K +32.5%
Contains more Folate +34.2%
Contains more Vitamin C +1200%
Contains more Vitamin A +1345%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Contains more Vitamin B5 +33.8%
Contains more Vitamin K +32.5%
Contains more Folate +34.2%
Contains more Vitamin C +1200%
Contains more Vitamin A +1345%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
67
Nori
Mineral Summary Score
58
Wakame
34
Nori

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
35%
Nori
Carbohydrates
9%
Wakame
5%
Nori
Fats
3%
Wakame
1%
Nori

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

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.

All nutrients comparison - raw data values

Nutrient Wakame Nori Opinion
Calories 45 35 Wakame
Protein 3.03 5.81 Nori
Fats 0.64 0.28 Wakame
Vitamin C 3 39 Nori
Carbs 9.14 5.11 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 1.8 Wakame
Calcium 150 70 Wakame
Potassium 50 356 Nori
Magnesium 107 2 Wakame
Sugar 0.65 0.49 Nori
Fiber 0.5 0.3 Wakame
Copper 0.284 0.264 Wakame
Zinc 0.38 1.05 Nori
Starch
Phosphorus 80 58 Wakame
Sodium 872 48 Nori
Vitamin A 360 5202 Nori
Vitamin E 1 1
Vitamin D 0 0
Vitamin B1 0.06 0.098 Nori
Vitamin B2 0.23 0.446 Nori
Vitamin B3 1.6 1.47 Wakame
Vitamin B5 0.697 0.521 Wakame
Vitamin B6 0.002 0.159 Nori
Vitamin B12 0 0
Vitamin K 5.3 4 Wakame
Folate 196 146 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.061 Nori
Monounsaturated Fat 0.058 0.025 Wakame
Polyunsaturated fat 0.218 0.11 Wakame
Tryptophan 0.035 0.043 Nori
Threonine 0.165 0.232 Nori
Isoleucine 0.087 0.259 Nori
Leucine 0.257 0.501 Nori
Lysine 0.112 0.222 Nori
Methionine 0.063 0.145 Nori
Phenylalanine 0.112 0.273 Nori
Valine 0.209 0.402 Nori
Histidine 0.015 0.14 Nori
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.