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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +125% |
| Contains more CarbsCarbs | +360.7% |
| Contains more ProteinProtein | +21% |
| Contains more WaterWater | +23% |
| Contains more OtherOther | +96.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% | |
| Vitamin B5 | 0.203mg | 0.521mg | 6% |
| Potassium | 568mg | 356mg | 6% |
| Calcium | 128mg | 70mg | 6% |
| Carbs | 23.54g | 5.11g | 6% |
| Zinc | 1.62mg | 1.05mg | 5% |
| Vitamin B3 | 0.743mg | 1.47mg | 5% |
| Calories | 109kcal | 35kcal | 4% |
| Vitamin K | 4µg | 3% | |
| Vitamin B1 | 0.131mg | 0.098mg | 3% |
| Vitamin C | 41.9mg | 39mg | 3% |
| Phosphorus | 80mg | 58mg | 3% |
| Protein | 4.8g | 5.81g | 2% |
| Choline | 10.4mg | 2% | |
| Selenium | 0.7µg | 1% | |
| Fats | 0.63g | 0.28g | 1% |
| Polyunsaturated fat | 0.11g | 1% | |
| Sodium | 17mg | 48mg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
45%
Minerals Daily Need Coverage Score
36%
40%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 0.061g)
Which food is lower in glycemic index?
Nori is lower in glycemic index (difference - 41)
Which food is cheaper?
Nori is cheaper (difference - $1.6)
Which food is richer in vitamins?
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.