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Zucchini vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between Zucchini and Nori

  • Zucchini has less Manganese, Folate, Vitamin A RAE, Vitamin B2, Copper, Vitamin C, Iron, Zinc, Vitamin B3, and Vitamin B5 than Nori.
  • Nori covers your daily need of Manganese 35% more than Zucchini.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Seaweed, laver, raw.

Infographic

Zucchini 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.
Zucchini
Zucchini
2
:
8
Nori
Nori
Contains more Magnesium +800%
Contains less Sodium -83.3%
Contains more Calcium +337.5%
Contains more Iron +386.5%
Contains more Phosphorus +52.6%
Contains more Potassium +36.4%
Contains more Zinc +228.1%
Contains more Copper +398.1%
Contains more Manganese +458.2%
Contains more Selenium +250%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +800%
Contains less Sodium -83.3%
Contains more Calcium +337.5%
Contains more Iron +386.5%
Contains more Phosphorus +52.6%
Contains more Potassium +36.4%
Contains more Zinc +228.1%
Contains more Copper +398.1%
Contains more Manganese +458.2%
Contains more Selenium +250%

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.
Zucchini
Zucchini
2
:
8
Nori
Nori
Contains more Vitamin A +2501%
Contains more Vitamin E +733.3%
Contains more Vitamin C +117.9%
Contains more Vitamin B1 +117.8%
Contains more Vitamin B2 +374.5%
Contains more Vitamin B3 +225.9%
Contains more Vitamin B5 +155.4%
Contains more Folate +508.3%
Equal in Vitamin B6 - 0.159
Equal in Vitamin K - 4
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin A +2501%
Contains more Vitamin E +733.3%
Contains more Vitamin C +117.9%
Contains more Vitamin B1 +117.8%
Contains more Vitamin B2 +374.5%
Contains more Vitamin B3 +225.9%
Contains more Vitamin B5 +155.4%
Contains more Folate +508.3%
Equal in Vitamin B6 - 0.159
Equal in Vitamin K - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Nori
Nori
Contains more Fats +14.3%
Contains more Water +11.5%
Contains more Protein +380.2%
Contains more Carbs +64.3%
Contains more Other +561.4%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Nori
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 Fats +14.3%
Contains more Water +11.5%
Contains more Protein +380.2%
Contains more Carbs +64.3%
Contains more Other +561.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
3
Nori
Nori
Contains less Saturated Fat -27.4%
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +20.9%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -27.4%
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +20.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Nori Opinion
Net carbs 2.11g 4.81g Nori
Protein 1.21g 5.81g Nori
Fats 0.32g 0.28g Zucchini
Carbs 3.11g 5.11g Nori
Calories 17kcal 35kcal Nori
Fructose 1.38g Zucchini
Sugar 2.5g 0.49g Nori
Fiber 1g 0.3g Zucchini
Calcium 16mg 70mg Nori
Iron 0.37mg 1.8mg Nori
Magnesium 18mg 2mg Zucchini
Phosphorus 38mg 58mg Nori
Potassium 261mg 356mg Nori
Sodium 8mg 48mg Zucchini
Zinc 0.32mg 1.05mg Nori
Copper 0.053mg 0.264mg Nori
Manganese 0.177mg 0.988mg Nori
Selenium 0.2µg 0.7µg Nori
Vitamin A 200IU 5202IU Nori
Vitamin A RAE 10µg 260µg Nori
Vitamin E 0.12mg 1mg Nori
Vitamin C 17.9mg 39mg Nori
Vitamin B1 0.045mg 0.098mg Nori
Vitamin B2 0.094mg 0.446mg Nori
Vitamin B3 0.451mg 1.47mg Nori
Vitamin B5 0.204mg 0.521mg Nori
Vitamin B6 0.163mg 0.159mg Zucchini
Folate 24µg 146µg Nori
Vitamin K 4.3µg 4µg Zucchini
Tryptophan 0.01mg 0.043mg Nori
Threonine 0.029mg 0.232mg Nori
Isoleucine 0.044mg 0.259mg Nori
Leucine 0.071mg 0.501mg Nori
Lysine 0.067mg 0.222mg Nori
Methionine 0.018mg 0.145mg Nori
Phenylalanine 0.043mg 0.273mg Nori
Valine 0.054mg 0.402mg Nori
Histidine 0.026mg 0.14mg Nori
Saturated Fat 0.084g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.011g 0.025g Nori
Polyunsaturated fat 0.091g 0.11g Nori
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
67%
Nori
Minerals Daily Need Coverage Score
12%
Zucchini
40%
Nori

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 40mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.01g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 15)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.4)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.