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Yogurt vs. Nori — In-Depth Nutrition Comparison

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Important differences between yogurt and nori

  • Yogurt has more vitamin B12, selenium, and phosphorus; however, nori has more vitamin A, vitamin C, manganese, folate, copper, iron, and vitamin B2.
  • Nori's daily need coverage for vitamin A is 104% more.

The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Seaweed, laver, raw.

Infographic

Yogurt 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.
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Nori
5
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 +450%
Contains more CalciumCalcium +57.1%
Contains more PhosphorusPhosphorus +132.8%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +1285.7%
Contains more PotassiumPotassium +152.5%
Contains more IronIron +2471.4%
Contains more CopperCopper +1452.9%
Contains more ZincZinc +101.9%
Contains more ManganeseManganese +10877.8%

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.
Yogurt
2
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Nori
10
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 B12Vitamin B12 +∞%
Contains more CholineCholine +45.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +326.1%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin B3Vitamin B3 +606.7%
Contains more Vitamin B5Vitamin B5 +57.4%
Contains more Vitamin B6Vitamin B6 +152.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1985.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
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 +75.4%
Contains more FatsFats +39.3%
Contains more CarbsCarbs +41.9%
Contains more OtherOther +423.6%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 more Mono. FatMonounsaturated fat +112%
Contains less Sat. FatSaturated fat -47.9%
Contains more Poly. FatPolyunsaturated fat +816.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Nori DV% diff.
Manganese 0.009mg 0.988mg 43%
Vitamin C 0mg 39mg 43%
Folate 7µg 146µg 35%
Vitamin B12 0.75µg 0µg 31%
Vitamin A 1µg 260µg 29%
Copper 0.017mg 0.264mg 27%
Iron 0.07mg 1.8mg 22%
Selenium 9.7µg 0.7µg 16%
Vitamin B2 0.278mg 0.446mg 13%
Phosphorus 135mg 58mg 11%
Protein 10.19g 5.81g 9%
Vitamin B3 0.208mg 1.47mg 8%
Vitamin B6 0.063mg 0.159mg 7%
Vitamin E 0.01mg 1mg 7%
Potassium 141mg 356mg 6%
Vitamin B1 0.023mg 0.098mg 6%
Zinc 0.52mg 1.05mg 5%
Vitamin B5 0.331mg 0.521mg 4%
Calcium 110mg 70mg 4%
Vitamin K 0µg 4µg 3%
Magnesium 11mg 2mg 2%
Cholesterol 5mg 0mg 2%
Choline 15.1mg 10.4mg 1%
Polyunsaturated fat 0.012g 0.11g 1%
Calories 59kcal 35kcal 1%
Sodium 36mg 48mg 1%
Fiber 0g 0.3g 1%
Carbs 3.6g 5.11g 1%
Fats 0.39g 0.28g 0%
Net carbs 3.6g 4.81g N/A
Sugar 3.24g 0.49g N/A
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.061g 0%
Monounsaturated fat 0.053g 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 0g 0.08g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

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

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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
17%
Yogurt
45%
Nori
Minerals Daily Need Coverage Score
19%
Yogurt
40%
Nori

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.75g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.056g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 19)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2.6)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.