Nori vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between nori and zucchini

Zucchini has less manganese, folate, vitamin A, vitamin B2, copper, vitamin C, iron, protein, zinc, and vitamin B3 than nori.
Nori covers your daily need for manganese 35% more than zucchini.
Nori has 26 times more vitamin A than zucchini. While nori has 260µg of vitamin A, zucchini has only 10µg.

These are the specific foods used in this comparison Seaweed, laver, raw and Squash, summer, zucchini, includes skin, raw.

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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

Zucchini

Contains more CalciumCalcium	+337.5%
Contains more PotassiumPotassium	+36.4%
Contains more IronIron	+386.5%
Contains more CopperCopper	+398.1%
Contains more ZincZinc	+228.1%
Contains more PhosphorusPhosphorus	+52.6%
Contains more ManganeseManganese	+458.2%
Contains more SeleniumSelenium	+250%

Contains more MagnesiumMagnesium	+800%
Contains less SodiumSodium	-83.3%

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

Zucchini

Contains more Vitamin CVitamin C	+117.9%
Contains more Vitamin AVitamin A	+2500%
Contains more Vitamin EVitamin E	+733.3%
Contains more Vitamin B1Vitamin B1	+117.8%
Contains more Vitamin B2Vitamin B2	+374.5%
Contains more Vitamin B3Vitamin B3	+225.9%
Contains more Vitamin B5Vitamin B5	+155.4%
Contains more FolateFolate	+508.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.163mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~4.3µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.988mg	0.177mg	35%
Folate	146µg	24µg	31%
Vitamin A	260µg	10µg	28%
Vitamin B2	0.446mg	0.094mg	27%
Vitamin C	39mg	17.9mg	23%
Copper	0.264mg	0.053mg	23%
Iron	1.8mg	0.37mg	18%
Protein	5.81g	1.21g	9%
Zinc	1.05mg	0.32mg	7%
Vitamin E	1mg	0.12mg	6%
Vitamin B3	1.47mg	0.451mg	6%
Vitamin B5	0.521mg	0.204mg	6%
Calcium	70mg	16mg	5%
Magnesium	2mg	18mg	4%
Vitamin B1	0.098mg	0.045mg	4%
Omega-3 (ALA)		0.061g	4%
Potassium	356mg	261mg	3%
Fiber	0.3g	1g	3%
Phosphorus	58mg	38mg	3%
Sodium	48mg	8mg	2%
Fructose		1.38g	2%
Calories	35kcal	17kcal	1%
Carbs	5.11g	3.11g	1%
Selenium	0.7µg	0.2µg	1%
Protein per 100 calories	17g	7.1g	N/A
Calories per 10 g protein	60kcal	140kcal	N/A
Weight per 100 calories	286g	588g	N/A
Fats	0.28g	0.32g	0%
Net carbs	4.81g	2.11g	N/A
Sugar	0.49g	2.5g	N/A
Vitamin B6	0.159mg	0.163mg	0%
Vitamin K	4µg	4.3µg	0%
Choline	10.4mg	9.5mg	0%
Saturated fat	0.061g	0.084g	0%
Monounsaturated fat	0.025g	0.011g	0%
Polyunsaturated fat	0.11g	0.091g	0%
Tryptophan	0.043mg	0.01mg	0%
Threonine	0.232mg	0.029mg	0%
Isoleucine	0.259mg	0.044mg	0%
Leucine	0.501mg	0.071mg	0%
Lysine	0.222mg	0.067mg	0%
Methionine	0.145mg	0.018mg	0%
Phenylalanine	0.273mg	0.043mg	0%
Valine	0.402mg	0.054mg	0%
Histidine	0.14mg	0.026mg	0%
Omega-3 (EPA)	0.08g	0g	N/A
Omega-6 (Linoleic acid)		0.03g	0%