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  6. Nori vs. Nopales

Nori vs. Nopales — In-Depth Nutrition Comparison

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How are nori and nopales different?

  • Nori is higher in vitamin A, folate, vitamin C, vitamin B2, copper, manganese, and iron; however, nopales are richer in magnesium, calcium, and fiber.
  • Daily need coverage for vitamin A for nori is 95% higher.
  • Nori contains 49 times more folate than nopales. While nori contains 146µg of folate, nopales contain only 3µg.

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

Infographic

Nori vs Nopales 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
6
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 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +205.1%
Contains more CopperCopper +407.7%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +262.5%
Contains more ManganeseManganese +116.2%
Contains more MagnesiumMagnesium +2500%
Contains more CalciumCalcium +134.3%
Contains less SodiumSodium -56.3%
~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
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%
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 31% 0% 7.7% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
Contains more Vitamin CVitamin C +319.4%
Contains more Vitamin AVitamin A +1030.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +716.7%
Contains more Vitamin B2Vitamin B2 +987.8%
Contains more Vitamin B3Vitamin B3 +258.5%
Contains more Vitamin B5Vitamin B5 +212%
Contains more Vitamin B6Vitamin B6 +127.1%
Contains more FolateFolate +4766.7%
Contains more Vitamin KVitamin K +32.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Nopales DV% diff.
Folate 146µg 3µg 36%
Vitamin C 39mg 9.3mg 33%
Vitamin B2 0.446mg 0.041mg 31%
Vitamin A 260µg 23µg 26%
Copper 0.264mg 0.052mg 24%
Manganese 0.988mg 0.457mg 23%
Iron 1.8mg 0.59mg 15%
Magnesium 2mg 52mg 12%
Protein 5.81g 1.32g 9%
Calcium 70mg 164mg 9%
Fiber 0.3g 2.2g 8%
Zinc 1.05mg 0.25mg 7%
Vitamin E 1mg 0mg 7%
Vitamin B1 0.098mg 0.012mg 7%
Vitamin B3 1.47mg 0.41mg 7%
Vitamin B5 0.521mg 0.167mg 7%
Vitamin B6 0.159mg 0.07mg 7%
Phosphorus 58mg 16mg 6%
Potassium 356mg 257mg 3%
Calories 35kcal 16kcal 1%
Carbs 5.11g 3.33g 1%
Sodium 48mg 21mg 1%
Vitamin K 4µg 5.3µg 1%
Choline 10.4mg 7.3mg 1%
Protein per 100 calories 17g 8.3g N/A
Calories per 10 g protein 60kcal 121kcal N/A
Weight per 100 calories 286g 625g N/A
Fats 0.28g 0.09g 0%
Net carbs 4.81g 1.13g N/A
Sugar 0.49g 1.15g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.061g 0.016g 0%
Monounsaturated fat 0.025g 0.018g 0%
Polyunsaturated fat 0.11g 0.05g 0%
Tryptophan 0.043mg 0.014mg 0%
Threonine 0.232mg 0.04mg 0%
Isoleucine 0.259mg 0.049mg 0%
Leucine 0.501mg 0.077mg 0%
Lysine 0.222mg 0.059mg 0%
Methionine 0.145mg 0.015mg 0%
Phenylalanine 0.273mg 0.049mg 0%
Valine 0.402mg 0.059mg 0%
Histidine 0.14mg 0.025mg 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
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more ProteinProtein +340.2%
Contains more FatsFats +211.1%
Contains more CarbsCarbs +53.5%
Contains more OtherOther +230.7%
Contains more WaterWater +10.7%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +38.9%
Contains more Poly. FatPolyunsaturated fat +120%
Contains less Sat. FatSaturated fat -73.8%

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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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.