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  6. Nori vs. Endive

Nori vs. Endive — In-Depth Nutrition Comparison

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How are nori and endive different?

  • Nori is higher in vitamin A, vitamin C, vitamin B2, manganese, copper, iron, and vitamin B6; however, endive is richer in vitamin K, fiber, and vitamin B5.
  • Daily need coverage for vitamin K for endive is 189% higher.
  • Nori contains 8 times more vitamin B6 than endive. While nori contains 0.159mg of vitamin B6, endive contains only 0.02mg.

Seaweed, laver, raw and Endive, raw are the varieties used in this article.

Infographic

Nori vs Endive 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
8
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%
Endive
Endive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more CalciumCalcium +34.6%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +116.9%
Contains more CopperCopper +166.7%
Contains more ZincZinc +32.9%
Contains more PhosphorusPhosphorus +107.1%
Contains more ManganeseManganese +135.2%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +650%
Contains less SodiumSodium -54.2%

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
7
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%
Endive
Endive
2
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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +140.7%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B2Vitamin B2 +494.7%
Contains more Vitamin B3Vitamin B3 +267.5%
Contains more Vitamin B6Vitamin B6 +695%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin KVitamin K +5675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~142µg

All nutrients comparison - raw data values

Nutrient Nori Endive DV% diff.
Vitamin K 4µg 231µg 189%
Vitamin C 39mg 6.5mg 36%
Vitamin B2 0.446mg 0.075mg 29%
Manganese 0.988mg 0.42mg 25%
Copper 0.264mg 0.099mg 18%
Vitamin A 260µg 108µg 17%
Iron 1.8mg 0.83mg 12%
Fiber 0.3g 3.1g 11%
Vitamin B6 0.159mg 0.02mg 11%
Protein 5.81g 1.25g 9%
Vitamin B5 0.521mg 0.9mg 8%
Vitamin B3 1.47mg 0.4mg 7%
Phosphorus 58mg 28mg 4%
Vitamin E 1mg 0.44mg 4%
Magnesium 2mg 15mg 3%
Calcium 70mg 52mg 2%
Zinc 1.05mg 0.79mg 2%
Vitamin B1 0.098mg 0.08mg 2%
Calories 35kcal 17kcal 1%
Carbs 5.11g 3.35g 1%
Potassium 356mg 314mg 1%
Sodium 48mg 22mg 1%
Selenium 0.7µg 0.2µg 1%
Folate 146µg 142µg 1%
Choline 10.4mg 16.8mg 1%
Protein per 100 calories 17g 7.4g N/A
Calories per 10 g protein 60kcal 136kcal N/A
Weight per 100 calories 286g 588g N/A
Fats 0.28g 0.2g 0%
Net carbs 4.81g 0.25g N/A
Sugar 0.49g 0.25g N/A
Saturated fat 0.061g 0.048g 0%
Monounsaturated fat 0.025g 0.004g 0%
Polyunsaturated fat 0.11g 0.087g 0%
Tryptophan 0.043mg 0.005mg 0%
Threonine 0.232mg 0.05mg 0%
Isoleucine 0.259mg 0.072mg 0%
Leucine 0.501mg 0.098mg 0%
Lysine 0.222mg 0.063mg 0%
Methionine 0.145mg 0.014mg 0%
Phenylalanine 0.273mg 0.053mg 0%
Valine 0.402mg 0.063mg 0%
Histidine 0.14mg 0.023mg 0%
Omega-3 - EPA 0.08g 0g 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
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +364.8%
Contains more FatsFats +40%
Contains more CarbsCarbs +52.5%
Contains more OtherOther +167.4%
Contains more WaterWater +10.3%

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +525%
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains less Sat. FatSaturated fat -21.3%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.