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  6. Nori vs. Gratin

Nori vs. Gratin — In-Depth Nutrition Comparison

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How are nori and gratin different?

  • Nori is higher in vitamin A, manganese, folate, vitamin C, vitamin B2, iron, and copper; however, gratin is richer in phosphorus.
  • Daily need coverage for vitamin A for nori is 99% higher.
  • Nori contains 13 times more folate than gratin. While nori contains 146µg of folate, gratin contains only 11µg.
  • Nori has less sodium.

Seaweed, laver, raw and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

Infographic

Nori vs Gratin 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
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%
Gratin
Gratin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more IronIron +181.3%
Contains more CopperCopper +65%
Contains more ZincZinc +52.2%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +513.7%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +11.2%
Contains more PhosphorusPhosphorus +94.8%
Contains more SeleniumSelenium +285.7%

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
9
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%
Gratin
Gratin
0
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 33% 0% 21% 0% 16% 27% 19% 23% 40% 0% 0% 8.3%
Contains more Vitamin CVitamin C +293.9%
Contains more Vitamin AVitamin A +306.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.1%
Contains more Vitamin B2Vitamin B2 +284.5%
Contains more Vitamin B3Vitamin B3 +48%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1227.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.174mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Gratin DV% diff.
Manganese 0.988mg 0.161mg 36%
Folate 146µg 11µg 34%
Vitamin C 39mg 9.9mg 32%
Vitamin B2 0.446mg 0.116mg 25%
Vitamin A 260µg 64µg 22%
Saturated fat 0.061g 4.733g 21%
Sodium 48mg 433mg 17%
Iron 1.8mg 0.64mg 15%
Copper 0.264mg 0.16mg 12%
Fats 0.28g 7.59g 11%
Cholesterol 0mg 23mg 8%
Phosphorus 58mg 113mg 8%
Vitamin E 1mg 7%
Fiber 0.3g 1.8g 6%
Calories 35kcal 132kcal 5%
Calcium 70mg 119mg 5%
Monounsaturated fat 0.025g 2.149g 5%
Magnesium 2mg 20mg 4%
Selenium 0.7µg 2.7µg 4%
Zinc 1.05mg 0.69mg 3%
Vitamin B1 0.098mg 0.064mg 3%
Vitamin B3 1.47mg 0.993mg 3%
Vitamin B5 0.521mg 0.387mg 3%
Vitamin K 4µg 3%
Protein 5.81g 5.06g 2%
Carbs 5.11g 11.27g 2%
Choline 10.4mg 2%
Potassium 356mg 396mg 1%
Vitamin B6 0.159mg 0.174mg 1%
Polyunsaturated fat 0.11g 0.276g 1%
Protein per 100 calories 17g 3.8g N/A
Calories per 10 g protein 60kcal 261kcal N/A
Weight per 100 calories 286g 76g N/A
Unsaturated / Saturated Fat ratio 2.2 0.51 N/A
Net carbs 4.81g 9.47g N/A
Sugar 0.49g N/A
Tryptophan 0.043mg 0.07mg 0%
Threonine 0.232mg 0.192mg 0%
Isoleucine 0.259mg 0.284mg 0%
Leucine 0.501mg 0.443mg 0%
Lysine 0.222mg 0.381mg 0%
Methionine 0.145mg 0.117mg 0%
Phenylalanine 0.273mg 0.254mg 0%
Valine 0.402mg 0.325mg 0%
Histidine 0.14mg 0.151mg 0%
Omega-3 - EPA 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Gratin
Gratin
2
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +14.8%
Contains more WaterWater +14.9%
Contains more OtherOther +81.3%
Contains more FatsFats +2610.7%
Contains more CarbsCarbs +120.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +8496%
Contains more Poly. FatPolyunsaturated fat +150.9%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.