Arugula vs. Nori
Nutrition comparison of Arugula and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and nori:
- Both nori and arugula are high in Vitamin A, Vitamin C, calcium and potassium.
- Arugula is a great source of Vitamin K.
- Nori has more beta-carotene than arugula, however, arugula contains more lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin and niacin.
USDA sources for nutritional information: Arugula (Arugula, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and arugula contain similar amounts of calories - nori has 35 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is lighter in protein, heavier in carbs and similar to nori for fat. Arugula has a macronutrient ratio of 50:50:0 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Nori | |
|---|---|---|
| Protein | 50% | 67% |
| Carbohydrates | 50% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and arugula contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Arugula has 433% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Nori and arugula contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Nori has 125% more protein than arugula - nori has 5.8g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both nori and arugula are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Both nori and arugula are high in Vitamin C. Nori has 160% more Vitamin C than arugula - nori has 39mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Both nori and arugula are high in Vitamin A. Nori has 118% more Vitamin A than arugula - nori has 260ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Nori and arugula contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 26 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin and niacin. Both arugula and nori contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Arugula | Nori | |
|---|---|---|
| Thiamin | 0.044 MG | 0.098 MG |
| Riboflavin | 0.086 MG | 0.446 MG |
| Niacin | 0.305 MG | 1.47 MG |
| Pantothenic acid | 0.437 MG | 0.521 MG |
| Vitamin B6 | 0.073 MG | 0.159 MG |
| Folate | 97 UG | 146 UG |
Minerals
calcium
Both nori and arugula are high in calcium. Arugula has 129% more calcium than nori - nori has 70mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Nori and arugula contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both nori and arugula are high in potassium. Nori is very similar to nori for potassium - nori has 356mg of potassium per 100 grams and arugula has 369mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, nori has more beta-carotene than arugula per 100 grams, however, arugula contains more lutein + zeaxanthin than nori per 100 grams.
| Arugula | Nori | |
|---|---|---|
| beta-carotene | 1424 UG | 3121 UG |
| lutein + zeaxanthin | 3555 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than arugula per 100 grams.
| Arugula | Nori | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.17 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than nori per 100 grams.
| Arugula | Nori | |
|---|---|---|
| linoleic acid | 0.13 G | 0.004 G |
| other omega 6 | 0.002 G | 0.009 G |
| Total | 0.132 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Arugula g
()
|
Daily Values (%) |
Nori g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or arugula contain more calories in 100 grams?Nori and arugula contain similar amounts of calories - nori has 35 calories in 100g and arugula has 25 calories.
Is nori or arugula better for protein?
Nori has 130% more protein than arugula - nori has 5.8g of protein per 100 grams and arugula has 2.6g of protein.
Does nori or arugula have more carbohydrates?
By weight, nori and arugula contain similar amounts of carbs - nori has 5.1g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does nori or arugula contain more calcium?
Both nori and arugula are high in calcium. Arugula has 130% more calcium than nori - nori has 70mg of calcium in 100 grams and arugula has 160mg of calcium.
Does nori or arugula contain more potassium?
Both nori and arugula are high in potassium. Nori is very similar to nori for potassium - nori has 356mg of potassium in 100 grams and arugula has 369mg of potassium.