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  6. Wild rice raw vs. Nori

Wild rice raw vs. Nori — In-Depth Nutrition Comparison

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The main differences between wild rice raw and nori

  • Wild rice raw is richer in phosphorus, zinc, magnesium, vitamin B3, copper, fiber, vitamin B6, and manganese, yet nori is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin A for nori is 104% higher.
  • Wild rice raw contains 89 times more magnesium than nori. Wild rice raw contains 177mg of magnesium, while nori contains 2mg.

Food types used in this article are Wild rice, raw and Seaweed, laver, raw.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Nori
Nori
1
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 +8750%
Contains more PotassiumPotassium +19.9%
Contains more CopperCopper +98.5%
Contains more ZincZinc +467.6%
Contains more PhosphorusPhosphorus +646.6%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +34.5%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +233.3%
~equal in Iron ~1.8mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Nori
Nori
6
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 B1Vitamin B1 +17.3%
Contains more Vitamin B3Vitamin B3 +358%
Contains more Vitamin B5Vitamin B5 +106.1%
Contains more Vitamin B6Vitamin B6 +145.9%
Contains more CholineCholine +236.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B2Vitamin B2 +70.2%
Contains more Vitamin KVitamin K +110.5%
Contains more FolateFolate +53.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Nori DV% diff.
Phosphorus 433mg 58mg 54%
Zinc 5.96mg 1.05mg 45%
Vitamin C 0mg 39mg 43%
Magnesium 177mg 2mg 42%
Vitamin B3 6.733mg 1.47mg 33%
Copper 0.524mg 0.264mg 29%
Vitamin A 1µg 260µg 29%
Fiber 6.2g 0.3g 24%
Carbs 74.9g 5.11g 23%
Protein 14.73g 5.81g 18%
Vitamin B6 0.391mg 0.159mg 18%
Calories 357kcal 35kcal 16%
Manganese 1.329mg 0.988mg 15%
Vitamin B2 0.262mg 0.446mg 14%
Folate 95µg 146µg 13%
Vitamin B5 1.074mg 0.521mg 11%
Calcium 21mg 70mg 5%
Selenium 2.8µg 0.7µg 4%
Choline 35mg 10.4mg 4%
Polyunsaturated fat 0.676g 0.11g 4%
Iron 1.96mg 1.8mg 2%
Potassium 427mg 356mg 2%
Sodium 7mg 48mg 2%
Vitamin K 1.9µg 4µg 2%
Vitamin B1 0.115mg 0.098mg 1%
Vitamin E 0.82mg 1mg 1%
Fats 1.08g 0.28g 1%
Net carbs 68.7g 4.81g N/A
Sugar 2.5g 0.49g N/A
Saturated fat 0.156g 0.061g 0%
Monounsaturated fat 0.159g 0.025g 0%
Tryptophan 0.179mg 0.043mg 0%
Threonine 0.469mg 0.232mg 0%
Isoleucine 0.618mg 0.259mg 0%
Leucine 1.018mg 0.501mg 0%
Lysine 0.629mg 0.222mg 0%
Methionine 0.438mg 0.145mg 0%
Phenylalanine 0.721mg 0.273mg 0%
Valine 0.858mg 0.402mg 0%
Histidine 0.384mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Nori
Nori
2
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 ProteinProtein +153.5%
Contains more FatsFats +285.7%
Contains more CarbsCarbs +1365.8%
Contains more WaterWater +995.7%
Contains more OtherOther +146.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Nori
Nori
1
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 more Mono. FatMonounsaturated fat +536%
Contains more Poly. FatPolyunsaturated fat +514.5%
Contains less Sat. FatSaturated fat -60.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.