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  6. Nori vs. Taro

Nori vs. Taro — In-Depth Nutrition Comparison

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The main differences between nori and taro

  • Nori is richer in vitamin A, vitamin C, vitamin B2, folate, manganese, iron, and copper, yet taro is richer in fiber, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin A for nori is 103% higher.
  • Nori contains 18 times more vitamin B2 than taro. Nori contains 0.446mg of vitamin B2, while taro contains 0.025mg.

Food types used in this article are Seaweed, laver, raw and Taro, raw.

Infographic

Nori vs Taro 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%
Taro
Taro
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more CalciumCalcium +62.8%
Contains more IronIron +227.3%
Contains more CopperCopper +53.5%
Contains more ZincZinc +356.5%
Contains more ManganeseManganese +158%
Contains more MagnesiumMagnesium +1550%
Contains more PotassiumPotassium +66%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -77.1%
~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
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%
Taro
Taro
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 15% 0% 1.3% 48% 24% 5.8% 11% 18% 65% 0% 2.5% 17%
Contains more Vitamin CVitamin C +766.7%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B2Vitamin B2 +1684%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +563.6%
Contains more Vitamin EVitamin E +138%
Contains more Vitamin B6Vitamin B6 +78%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Taro DV% diff.
Vitamin C 39mg 4.5mg 38%
Vitamin B2 0.446mg 0.025mg 32%
Folate 146µg 22µg 31%
Vitamin A 260µg 4µg 28%
Manganese 0.988mg 0.383mg 26%
Iron 1.8mg 0.55mg 16%
Fiber 0.3g 4.1g 15%
Copper 0.264mg 0.172mg 10%
Vitamin B6 0.159mg 0.283mg 10%
Protein 5.81g 1.5g 9%
Vitamin E 1mg 2.38mg 9%
Carbs 5.11g 26.46g 7%
Magnesium 2mg 33mg 7%
Potassium 356mg 591mg 7%
Zinc 1.05mg 0.23mg 7%
Vitamin B3 1.47mg 0.6mg 5%
Calories 35kcal 112kcal 4%
Phosphorus 58mg 84mg 4%
Vitamin B5 0.521mg 0.303mg 4%
Calcium 70mg 43mg 3%
Vitamin K 4µg 1µg 3%
Sodium 48mg 11mg 2%
Choline 10.4mg 17.3mg 1%
Protein per 100 calories 17g 1.3g N/A
Calories per 10 g protein 60kcal 747kcal N/A
Weight per 100 calories 286g 89g N/A
Fats 0.28g 0.2g 0%
Net carbs 4.81g 22.36g N/A
Sugar 0.49g 0.4g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.098mg 0.095mg 0%
Saturated fat 0.061g 0.041g 0%
Monounsaturated fat 0.025g 0.016g 0%
Polyunsaturated fat 0.11g 0.083g 0%
Tryptophan 0.043mg 0.023mg 0%
Threonine 0.232mg 0.069mg 0%
Isoleucine 0.259mg 0.054mg 0%
Leucine 0.501mg 0.111mg 0%
Lysine 0.222mg 0.067mg 0%
Methionine 0.145mg 0.02mg 0%
Phenylalanine 0.273mg 0.082mg 0%
Valine 0.402mg 0.082mg 0%
Histidine 0.14mg 0.034mg 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
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +287.3%
Contains more FatsFats +40%
Contains more WaterWater +20.4%
Contains more OtherOther +214.2%
Contains more CarbsCarbs +417.8%

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +56.3%
Contains more Poly. FatPolyunsaturated fat +32.5%
Contains less Sat. FatSaturated fat -32.8%

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.