Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Watercress vs. Nori — In-Depth Nutrition Comparison

Compare

What are the differences between watercress and nori?

  • Watercress is higher in vitamin K, yet nori is higher in vitamin A, folate, manganese, vitamin B2, copper, iron, zinc, and vitamin B3.
  • Watercress's daily need coverage for vitamin K is 205% more.
  • Watercress has 2 times more calcium than nori. While watercress has 120mg of calcium, nori has only 70mg.

We used Watercress, raw and Seaweed, laver, raw types in this article.

Infographic

Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 +950%
Contains more CalciumCalcium +71.4%
Contains less SodiumSodium -14.6%
Contains more SeleniumSelenium +28.6%
Contains more IronIron +800%
Contains more CopperCopper +242.9%
Contains more ZincZinc +854.5%
Contains more ManganeseManganese +304.9%
~equal in Potassium ~356mg
~equal in Phosphorus ~58mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Nori
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin KVitamin K +6150%
Contains more Vitamin AVitamin A +62.5%
Contains more Vitamin B2Vitamin B2 +271.7%
Contains more Vitamin B3Vitamin B3 +635%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more FolateFolate +1522.2%
Contains more CholineCholine +15.6%
~equal in Vitamin C ~39mg
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Nori
4
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 WaterWater +11.9%
Contains more ProteinProtein +152.6%
Contains more FatsFats +180%
Contains more CarbsCarbs +296.1%
Contains more OtherOther +214.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -55.7%
Contains more Mono. FatMonounsaturated fat +212.5%
Contains more Poly. FatPolyunsaturated fat +214.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Nori DV% diff.
Vitamin K 250µg 4µg 205%
Folate 9µg 146µg 34%
Manganese 0.244mg 0.988mg 32%
Vitamin B2 0.12mg 0.446mg 25%
Copper 0.077mg 0.264mg 21%
Iron 0.2mg 1.8mg 20%
Vitamin A 160µg 260µg 11%
Zinc 0.11mg 1.05mg 9%
Vitamin B3 0.2mg 1.47mg 8%
Protein 2.3g 5.81g 7%
Magnesium 21mg 2mg 5%
Calcium 120mg 70mg 5%
Vitamin C 43mg 39mg 4%
Vitamin B5 0.31mg 0.521mg 4%
Vitamin B6 0.129mg 0.159mg 2%
Polyunsaturated fat 0.035g 0.11g 1%
Calories 11kcal 35kcal 1%
Vitamin B1 0.09mg 0.098mg 1%
Potassium 330mg 356mg 1%
Fiber 0.5g 0.3g 1%
Carbs 1.29g 5.11g 1%
Fats 0.1g 0.28g 0%
Net carbs 0.79g 4.81g N/A
Sugar 0.2g 0.49g N/A
Phosphorus 60mg 58mg 0%
Sodium 41mg 48mg 0%
Vitamin E 1mg 1mg 0%
Selenium 0.9µg 0.7µg 0%
Choline 9mg 10.4mg 0%
Saturated fat 0.027g 0.061g 0%
Monounsaturated fat 0.008g 0.025g 0%
Tryptophan 0.03mg 0.043mg 0%
Threonine 0.133mg 0.232mg 0%
Isoleucine 0.093mg 0.259mg 0%
Leucine 0.166mg 0.501mg 0%
Lysine 0.134mg 0.222mg 0%
Methionine 0.02mg 0.145mg 0%
Phenylalanine 0.114mg 0.273mg 0%
Valine 0.137mg 0.402mg 0%
Histidine 0.04mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

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

People also compare

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
74%
Watercress
45%
Nori
Minerals Daily Need Coverage Score
18%
Watercress
40%
Nori

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.