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  6. Wasabi vs. Nori

Wasabi vs. Nori — In-Depth Nutrition Comparison

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What are the main differences between wasabi and nori?

  • Wasabi is richer in fiber, magnesium, and vitamin B6, yet nori is richer in vitamin A, folate, manganese, vitamin B2, copper, iron, and vitamin B5.
  • Nori's daily need coverage for vitamin A is 103% higher.
  • Wasabi has 35 times more magnesium than nori. Wasabi has 69mg of magnesium, while nori has 2mg.

We used Wasabi, root, raw and Seaweed, laver, raw types in this comparison.

Infographic

Wasabi 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.
Wasabi
Wasabi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Nori
Nori
4
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 +3350%
Contains more CalciumCalcium +82.9%
Contains more PotassiumPotassium +59.6%
Contains more ZincZinc +54.3%
Contains more PhosphorusPhosphorus +37.9%
Contains less SodiumSodium -64.6%
Contains more IronIron +74.8%
Contains more CopperCopper +70.3%
Contains more ManganeseManganese +152.7%

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.
Wasabi
Wasabi
2
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 140% 0% 0.67% 0% 33% 26% 14% 12% 63% 0% 0% 14%
Nori
Nori
7
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 B1Vitamin B1 +33.7%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B2Vitamin B2 +291.2%
Contains more Vitamin B3Vitamin B3 +97.8%
Contains more Vitamin B5Vitamin B5 +156.7%
Contains more FolateFolate +711.1%
~equal in Vitamin C ~39mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wasabi Nori DV% diff.
Folate 18µg 146µg 32%
Fiber 7.8g 0.3g 30%
Vitamin A 2µg 260µg 29%
Manganese 0.391mg 0.988mg 26%
Vitamin B2 0.114mg 0.446mg 26%
Magnesium 69mg 2mg 16%
Copper 0.155mg 0.264mg 12%
Iron 1.03mg 1.8mg 10%
Vitamin B6 0.274mg 0.159mg 9%
Vitamin E 1mg 7%
Carbs 23.54g 5.11g 6%
Calcium 128mg 70mg 6%
Potassium 568mg 356mg 6%
Vitamin B5 0.203mg 0.521mg 6%
Zinc 1.62mg 1.05mg 5%
Vitamin B3 0.743mg 1.47mg 5%
Calories 109kcal 35kcal 4%
Vitamin C 41.9mg 39mg 3%
Phosphorus 80mg 58mg 3%
Vitamin B1 0.131mg 0.098mg 3%
Vitamin K 4µg 3%
Protein 4.8g 5.81g 2%
Choline 10.4mg 2%
Fats 0.63g 0.28g 1%
Sodium 17mg 48mg 1%
Selenium 0.7µg 1%
Polyunsaturated fat 0.11g 1%
Protein per 100 calories 4.4g 17g N/A
Calories per 10 g protein 227kcal 60kcal N/A
Weight per 100 calories 92g 286g N/A
Net carbs 15.74g 4.81g N/A
Sugar 0.49g N/A
Saturated fat 0.061g 0%
Monounsaturated fat 0.025g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Nori
Nori
3
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 FatsFats +125%
Contains more CarbsCarbs +360.7%
Contains more ProteinProtein +21%
Contains more WaterWater +23%
Contains more OtherOther +96.4%

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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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.