Kiwi vs. Nori
Nutrition comparison of Kiwi and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and nori:
- Both kiwi and nori are high in Vitamin C and potassium.
- Kiwi is a great source of dietary fiber.
- Nori has 17.3 times less sugar than kiwi.
- Nori has 65% less carbohydrates than kiwi.
- Nori has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Nori has signficantly more iron than kiwi.
- Nori is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori has 43% less calories than kiwi - kiwi has 61 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Nori | |
|---|---|---|
| Protein | 7% | 67% |
| Carbohydrates | 87% | 33% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 65% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 900% more dietary fiber than nori - kiwi has 3g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Nori has 17.3 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Nori has 410% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both kiwi and nori are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kiwi and nori are high in Vitamin C. Kiwi has 138% more Vitamin C than nori - kiwi has 92.7mg 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 64 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and nori has 260ug of Vitamin A.
Vitamin E
Kiwi and nori contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Kiwi has 908% more Vitamin K than nori - kiwi has 40.3ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Nori | |
|---|---|---|
| Thiamin | 0.027 MG | 0.098 MG |
| Riboflavin | 0.025 MG | 0.446 MG |
| Niacin | 0.341 MG | 1.47 MG |
| Pantothenic acid | 0.183 MG | 0.521 MG |
| Vitamin B6 | 0.063 MG | 0.159 MG |
| Folate | 25 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 106% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Nori has signficantly more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Both kiwi and nori are high in potassium. Nori has 14% more potassium than kiwi - kiwi has 312mg 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 kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than nori per 100 grams.
| Kiwi | Nori | |
|---|---|---|
| beta-carotene | 52 UG | 3121 UG |
| lutein + zeaxanthin | 122 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than kiwi per 100 grams.
| Kiwi | Nori | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.042 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than nori per 100 grams.
| Kiwi | Nori | |
|---|---|---|
| linoleic acid | 0.246 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.246 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.
Kiwi 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 kiwi or nori contain more calories in 100 grams?Nori has 40% less calories than kiwi - kiwi has 61 calories in 100g and nori has 35 calories.
Is kiwi or nori better for protein?
Nori has 410% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and nori has 5.8g of protein.
Does kiwi or nori have more carbohydrates?
By weight, nori has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and nori has 5.1g of carbohydrates.
Does kiwi or nori contain more calcium?
Nori is a rich source of calcium and it has 110% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and nori has 70mg of calcium.
Does kiwi or nori contain more potassium?
Both kiwi and nori are high in potassium. Nori has 10% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and nori has 356mg of potassium.