Cucumber vs. Nori
Nutrition comparison of Cucumber and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cucumber
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cucumber and nori:
- For omega-3 fatty acids, nori has more epa than cucumber.
- Nori has more beta-carotene than cucumber, however, cucumber contains more lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Nori has signficantly more iron than cucumber.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Cucumber (Cucumber, with peel, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and nori contain similar amounts of calories - cucumber has 15 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, cucumber is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Cucumber has a macronutrient ratio of 15:80:5 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cucumber | Nori | |
|---|---|---|
| Protein | 15% | 67% |
| Carbohydrates | 80% | 33% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber and nori contain similar amounts of carbs - cucumber has 3.6g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Cucumber and nori contain similar amounts of dietary fiber - cucumber has 0.5g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Cucumber and nori contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Nori has 794% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both cucumber and nori are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 12 times more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and nori has 39mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 51 times more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and nori has 260ug of Vitamin A.
Vitamin E
Cucumber and nori contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Cucumber and nori contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cucumber and nori contain significant amounts of pantothenic acid.
| Cucumber | Nori | |
|---|---|---|
| Thiamin | 0.027 MG | 0.098 MG |
| Riboflavin | 0.033 MG | 0.446 MG |
| Niacin | 0.098 MG | 1.47 MG |
| Pantothenic acid | 0.259 MG | 0.521 MG |
| Vitamin B6 | 0.04 MG | 0.159 MG |
| Folate | 7 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 338% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Nori has signficantly more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Nori is an excellent source of potassium and it has 142% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and nori has 356mg 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 cucumber per 100 grams, however, cucumber contains more lutein + zeaxanthin than nori per 100 grams.
| Cucumber | Nori | |
|---|---|---|
| beta-carotene | 45 UG | 3121 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than cucumber per 100 grams. Both cucumber and nori contain small amounts of alpha linoleic acid (ALA).
| Cucumber | Nori | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.005 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, both cucumber and nori contain small amounts of linoleic acid.
| Cucumber | Nori | |
|---|---|---|
| linoleic acid | 0.028 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.028 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.
Cucumber 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 cucumber or nori contain more calories in 100 grams?Cucumber and nori contain similar amounts of calories - cucumber has 15 calories in 100g and nori has 35 calories.
Is cucumber or nori better for protein?
Nori has 790% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and nori has 5.8g of protein.
Does cucumber or nori have more carbohydrates?
By weight, cucumber and nori contain similar amounts of carbs - cucumber has 3.6g of carbs for 100g and nori has 5.1g of carbohydrates.
Does cucumber or nori contain more calcium?
Nori is a rich source of calcium and it has 340% more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and nori has 70mg of calcium.
Does cucumber or nori contain more potassium?
Nori is a rich source of potassium and it has 140% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and nori has 356mg of potassium.