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  6. Nori vs. Wax gourd

Nori vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between nori and wax gourd

  • The amount of vitamin A, manganese, folate, vitamin B2, vitamin C, copper, iron, potassium, vitamin B6, and vitamin B5 in nori is higher than in wax gourd.
  • Nori covers your daily vitamin A needs 104% more than wax gourd.
  • Wax gourd has 446 times less vitamin B2 than nori. Nori has 0.446mg of vitamin B2, while wax gourd has 0.001mg.

Specific food types used in this comparison are Seaweed, laver, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Nori vs Wax gourd 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
9
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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +7020%
Contains more IronIron +373.7%
Contains more CopperCopper +1100%
Contains more ZincZinc +78%
Contains more PhosphorusPhosphorus +241.2%
Contains less SodiumSodium -55.1%
Contains more ManganeseManganese +1664.3%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +400%

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
10
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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin CVitamin C +271.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +188.2%
Contains more Vitamin B2Vitamin B2 +44500%
Contains more Vitamin B3Vitamin B3 +282.8%
Contains more Vitamin B5Vitamin B5 +330.6%
Contains more Vitamin B6Vitamin B6 +396.9%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +3550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Wax gourd DV% diff.
Manganese 0.988mg 0.056mg 41%
Folate 146µg 4µg 36%
Vitamin B2 0.446mg 0.001mg 34%
Vitamin C 39mg 10.5mg 32%
Vitamin A 260µg 0µg 29%
Copper 0.264mg 0.022mg 27%
Iron 1.8mg 0.38mg 18%
Protein 5.81g 0.4g 11%
Potassium 356mg 5mg 10%
Vitamin B6 0.159mg 0.032mg 10%
Vitamin B5 0.521mg 0.121mg 8%
Vitamin B3 1.47mg 0.384mg 7%
Phosphorus 58mg 17mg 6%
Vitamin E 1mg 0.08mg 6%
Calcium 70mg 18mg 5%
Vitamin B1 0.098mg 0.034mg 5%
Zinc 1.05mg 0.59mg 4%
Fiber 0.3g 1g 3%
Sodium 48mg 107mg 3%
Magnesium 2mg 10mg 2%
Calories 35kcal 14kcal 1%
Carbs 5.11g 3.04g 1%
Selenium 0.7µg 0.2µg 1%
Vitamin K 4µg 2.8µg 1%
Choline 10.4mg 4.9mg 1%
Protein per 100 calories 17g 2.9g N/A
Calories per 10 g protein 60kcal 350kcal N/A
Weight per 100 calories 286g 714g N/A
Fats 0.28g 0.2g 0%
Net carbs 4.81g 2.04g N/A
Sugar 0.49g 1.18g N/A
Saturated fat 0.061g 0.016g 0%
Monounsaturated fat 0.025g 0.037g 0%
Polyunsaturated fat 0.11g 0.088g 0%
Tryptophan 0.043mg 0.002mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0.009mg 0%
Methionine 0.145mg 0.003mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +1352.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +68.1%
Contains more OtherOther +1156.7%
Contains more WaterWater +13%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Poly. FatPolyunsaturated fat +25%
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +48%

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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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.