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  6. Nori vs. Arrowroot

Nori vs. Arrowroot — In-Depth Nutrition Comparison

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Summary of differences between nori and arrowroot

  • Nori has more vitamin A, vitamin C, manganese, vitamin B2, copper, and calcium; however, arrowroot is higher in folate, vitamin B6, phosphorus, and magnesium.
  • Nori covers your daily need for vitamin A, 104% more than arrowroot.
  • Nori has 21 times more vitamin C than arrowroot. While nori has 39mg of vitamin C, arrowroot has only 1.9mg.

These are the specific foods used in this comparison Seaweed, laver, raw and Arrowroot, raw.

Infographic

Nori vs Arrowroot 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.
Nori
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more CalciumCalcium +1066.7%
Contains more CopperCopper +118.2%
Contains more ZincZinc +66.7%
Contains more ManganeseManganese +467.8%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +27.5%
Contains more IronIron +23.3%
Contains more PhosphorusPhosphorus +69%
Contains less SodiumSodium -45.8%
~equal in Selenium ~0.7µg

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.
Nori
Nori
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Contains more Vitamin CVitamin C +1952.6%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +655.9%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more FolateFolate +131.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Arrowroot DV% diff.
Folate 146µg 338µg 48%
Vitamin C 39mg 1.9mg 41%
Manganese 0.988mg 0.174mg 35%
Vitamin B2 0.446mg 0.059mg 30%
Vitamin A 260µg 1µg 29%
Copper 0.264mg 0.121mg 16%
Vitamin B6 0.159mg 0.266mg 8%
Vitamin E 1mg 7%
Calcium 70mg 6mg 6%
Phosphorus 58mg 98mg 6%
Magnesium 2mg 25mg 5%
Iron 1.8mg 2.22mg 5%
Vitamin B5 0.521mg 0.292mg 5%
Fiber 0.3g 1.3g 4%
Zinc 1.05mg 0.63mg 4%
Vitamin B1 0.098mg 0.143mg 4%
Protein 5.81g 4.24g 3%
Carbs 5.11g 13.39g 3%
Potassium 356mg 454mg 3%
Vitamin K 4µg 3%
Calories 35kcal 65kcal 2%
Choline 10.4mg 2%
Sodium 48mg 26mg 1%
Vitamin B3 1.47mg 1.693mg 1%
Protein per 100 calories 17g 6.5g N/A
Calories per 10 g protein 60kcal 153kcal N/A
Weight per 100 calories 286g 154g N/A
Fats 0.28g 0.2g 0%
Net carbs 4.81g 12.09g N/A
Sugar 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.061g 0.039g 0%
Monounsaturated fat 0.025g 0.004g 0%
Polyunsaturated fat 0.11g 0.092g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +37%
Contains more FatsFats +40%
Contains more OtherOther +165.5%
Contains more CarbsCarbs +162%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +525%
Contains more Poly. FatPolyunsaturated fat +19.6%
Contains less Sat. FatSaturated fat -36.1%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.