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  6. Seaweed vs. Nori

Seaweed vs. Nori — In-Depth Nutrition Comparison

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Differences between seaweed and nori

  • Seaweed has more vitamin K, magnesium, iron, and calcium, while nori has more vitamin A, vitamin C, manganese, vitamin B2, copper, and vitamin B6.
  • Nori's daily need coverage for vitamin A is 102% higher.
  • Nori contains 61 times less magnesium than seaweed. Seaweed contains 121mg of magnesium, while nori contains 2mg.

The food types used in this comparison are Seaweed, kelp, raw and Seaweed, laver, raw.

Infographic

Seaweed vs Nori 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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%
Contains more MagnesiumMagnesium +5950%
Contains more CalciumCalcium +140%
Contains more IronIron +58.3%
Contains more ZincZinc +17.1%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +103.1%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -79.4%
Contains more ManganeseManganese +394%
~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.
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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
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%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin KVitamin K +1550%
Contains more FolateFolate +23.3%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +4233.3%
Contains more Vitamin EVitamin E +14.9%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B3Vitamin B3 +212.8%
Contains more Vitamin B6Vitamin B6 +7850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Nori DV% diff.
Vitamin K 66µg 4µg 52%
Vitamin C 3mg 39mg 40%
Manganese 0.2mg 0.988mg 34%
Magnesium 121mg 2mg 28%
Vitamin A 6µg 260µg 28%
Vitamin B2 0.15mg 0.446mg 23%
Copper 0.13mg 0.264mg 15%
Iron 2.85mg 1.8mg 13%
Vitamin B6 0.002mg 0.159mg 12%
Calcium 168mg 70mg 10%
Folate 180µg 146µg 9%
Protein 1.68g 5.81g 8%
Potassium 89mg 356mg 8%
Sodium 233mg 48mg 8%
Vitamin B3 0.47mg 1.47mg 6%
Fiber 1.3g 0.3g 4%
Vitamin B1 0.05mg 0.098mg 4%
Zinc 1.23mg 1.05mg 2%
Phosphorus 42mg 58mg 2%
Vitamin B5 0.642mg 0.521mg 2%
Carbs 9.57g 5.11g 1%
Vitamin E 0.87mg 1mg 1%
Saturated fat 0.247g 0.061g 1%
Calories 43kcal 35kcal 0%
Protein per 100 calories 3.9g 17g N/A
Calories per 10 g protein 256kcal 60kcal N/A
Weight per 100 calories 233g 286g N/A
Fats 0.56g 0.28g 0%
Net carbs 8.27g 4.81g N/A
Sugar 0.6g 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Choline 12.8mg 10.4mg 0%
Monounsaturated fat 0.098g 0.025g 0%
Polyunsaturated fat 0.047g 0.11g 0%
Tryptophan 0.048mg 0.043mg 0%
Threonine 0.055mg 0.232mg 0%
Isoleucine 0.076mg 0.259mg 0%
Leucine 0.083mg 0.501mg 0%
Lysine 0.082mg 0.222mg 0%
Methionine 0.025mg 0.145mg 0%
Phenylalanine 0.043mg 0.273mg 0%
Valine 0.072mg 0.402mg 0%
Histidine 0.024mg 0.14mg 0%
Omega-3 - EPA 0.004g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more FatsFats +100%
Contains more CarbsCarbs +87.3%
Contains more OtherOther +75.3%
Contains more ProteinProtein +245.8%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
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
Contains more Mono. FatMonounsaturated fat +292%
Contains less Sat. FatSaturated fat -75.3%
Contains more Poly. FatPolyunsaturated fat +134%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.