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  6. Nori vs. Winter melon

Nori vs. Winter melon — In-Depth Nutrition Comparison

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How are nori and winter melon different?

  • Nori is higher in manganese, folate, vitamin C, vitamin A, copper, vitamin B2, iron, protein, and potassium; however, winter melon is richer in fiber.
  • Daily need coverage for manganese for nori is 40% higher.

Seaweed, laver, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Nori vs Winter melon infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more CalciumCalcium +268.4%
Contains more PotassiumPotassium +5833.3%
Contains more IronIron +350%
Contains more CopperCopper +1047.8%
Contains more ZincZinc +72.1%
Contains more PhosphorusPhosphorus +205.3%
Contains less SodiumSodium -56.8%
Contains more ManganeseManganese +1603.4%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +400%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +145%
Contains more Vitamin B2Vitamin B2 +305.5%
Contains more Vitamin B3Vitamin B3 +267.5%
Contains more Vitamin B5Vitamin B5 +291.7%
Contains more Vitamin B6Vitamin B6 +354.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2820%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Winter melon DV% diff.
Manganese 0.988mg 0.058mg 40%
Folate 146µg 5µg 35%
Vitamin C 39mg 13mg 29%
Vitamin A 260µg 0µg 29%
Copper 0.264mg 0.023mg 27%
Vitamin B2 0.446mg 0.11mg 26%
Iron 1.8mg 0.4mg 18%
Protein 5.81g 0.4g 11%
Potassium 356mg 6mg 10%
Fiber 0.3g 2.9g 10%
Vitamin B6 0.159mg 0.035mg 10%
Vitamin B5 0.521mg 0.133mg 8%
Vitamin E 1mg 7%
Vitamin B3 1.47mg 0.4mg 7%
Phosphorus 58mg 19mg 6%
Calcium 70mg 19mg 5%
Vitamin B1 0.098mg 0.04mg 5%
Zinc 1.05mg 0.61mg 4%
Sodium 48mg 111mg 3%
Vitamin K 4µg 3%
Magnesium 2mg 10mg 2%
Choline 10.4mg 2%
Calories 35kcal 13kcal 1%
Carbs 5.11g 3g 1%
Selenium 0.7µg 0.2µg 1%
Protein per 100 calories 17g 3.1g N/A
Calories per 10 g protein 60kcal 325kcal N/A
Weight per 100 calories 286g 769g N/A
Fats 0.28g 0.2g 0%
Net carbs 4.81g 0.1g N/A
Sugar 0.49g N/A
Saturated fat 0.061g 0.016g 0%
Monounsaturated fat 0.025g 0.037g 0%
Polyunsaturated fat 0.11g 0.087g 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 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +1352.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +70.3%
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 0.087 g
Contains more Poly. FatPolyunsaturated fat +26.4%
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.