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  6. Wax gourd vs. Nori

Wax gourd vs. Nori — In-Depth Nutrition Comparison

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Significant differences between wax gourd and nori

  • 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.

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

Infographic

Wax gourd vs Nori infographic
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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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
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%
Contains more MagnesiumMagnesium +400%
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%

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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
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%
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 Wax gourd Nori DV% diff.
Manganese 0.056mg 0.988mg 41%
Folate 4µg 146µg 36%
Vitamin B2 0.001mg 0.446mg 34%
Vitamin C 10.5mg 39mg 32%
Vitamin A 0µg 260µg 29%
Copper 0.022mg 0.264mg 27%
Iron 0.38mg 1.8mg 18%
Protein 0.4g 5.81g 11%
Potassium 5mg 356mg 10%
Vitamin B6 0.032mg 0.159mg 10%
Vitamin B5 0.121mg 0.521mg 8%
Vitamin B3 0.384mg 1.47mg 7%
Phosphorus 17mg 58mg 6%
Vitamin E 0.08mg 1mg 6%
Calcium 18mg 70mg 5%
Vitamin B1 0.034mg 0.098mg 5%
Zinc 0.59mg 1.05mg 4%
Fiber 1g 0.3g 3%
Sodium 107mg 48mg 3%
Magnesium 10mg 2mg 2%
Calories 14kcal 35kcal 1%
Carbs 3.04g 5.11g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin K 2.8µg 4µg 1%
Choline 4.9mg 10.4mg 1%
Protein per 100 calories 2.9g 17g N/A
Calories per 10 g protein 350kcal 60kcal N/A
Weight per 100 calories 714g 286g N/A
Fats 0.2g 0.28g 0%
Net carbs 2.04g 4.81g N/A
Sugar 1.18g 0.49g N/A
Saturated fat 0.016g 0.061g 0%
Monounsaturated fat 0.037g 0.025g 0%
Polyunsaturated fat 0.088g 0.11g 0%
Tryptophan 0.002mg 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.009mg 0.222mg 0%
Methionine 0.003mg 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
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
Contains more WaterWater +13%
Contains more ProteinProtein +1352.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +68.1%
Contains more OtherOther +1156.7%

Fat Type Comparison

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

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