Cheddar Cheese vs. Nori
Nutrition comparison of Cheddar Cheese and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and nori:
- Both nori and cheddar cheese are high in Vitamin A and calcium.
- Cheddar cheese is an excellent source of protein.
- Nori has more thiamin, niacin, Vitamin B6 and folate, however, cheddar cheese contains more Vitamin B12.
- Nori has signficantly more iron than cheddar cheese.
- Nori is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and nori has 91% less calories than cheddar cheese - nori has 35 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to nori per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Nori | |
|---|---|---|
| Protein | 23% | 50% |
| Carbohydrates | 3% | 44% |
| Fat | 74% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and cheddar cheese contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Nori has more dietary fiber than cheddar cheese - nori has 0.3g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Nori and cheddar cheese contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 294% more protein than nori - nori has 5.8g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and nori has 100% less saturated fat than cheddar cheese - nori has 0.06g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Nori has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than cheddar cheese - nori has 39mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Both nori and cheddar cheese are high in Vitamin A. Cheddar cheese has 30% more Vitamin A than nori - nori has 260ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than nori - cheddar cheese has 24iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori and cheddar cheese contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Nori and cheddar cheese contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Nori has more thiamin, niacin, Vitamin B6 and folate, however, cheddar cheese contains more Vitamin B12. Both cheddar cheese and nori contain significant amounts of riboflavin and pantothenic acid.
| Cheddar Cheese | Nori | |
|---|---|---|
| Thiamin | 0.029 MG | 0.098 MG |
| Riboflavin | 0.428 MG | 0.446 MG |
| Niacin | 0.059 MG | 1.47 MG |
| Pantothenic acid | 0.41 MG | 0.521 MG |
| Vitamin B6 | 0.066 MG | 0.159 MG |
| Folate | 27 UG | 146 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both nori and cheddar cheese are high in calcium. Cheddar cheese has 914% more calcium than nori - nori has 70mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Nori has signficantly more iron than cheddar cheese - nori has 1.8mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Nori is an excellent source of potassium and it has 368% more potassium than cheddar cheese - nori has 356mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and dpa than nori per 100 grams, however, nori contains more epa than cheddar cheese per 100 grams.
| Cheddar Cheese | Nori | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.001 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | 0.08 G |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than nori per 100 grams.
| Cheddar Cheese | Nori | |
|---|---|---|
| other omega 6 | 0.053 G | 0.009 G |
| linoleic acid | 1.171 G | 0.004 G |
| Total | 1.224 G | 0.013 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheddar Cheese or Nori .
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Nori (Seaweed, laver, raw) .
Cheddar Cheese g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and nori has 90% less calories than cheddar cheese - nori has 35 calories in 100g and cheddar cheese has 403 calories.
Is nori or cheddar cheese better for protein?
Cheddar cheese is a fantastic source of protein and it has 290% more protein than nori - nori has 5.8g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Does nori or cheddar cheese have more carbohydrates?
By weight, nori and cheddar cheese contain similar amounts of carbs - nori has 5.1g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does nori or cheddar cheese contain more calcium?
Both nori and cheddar cheese are high in calcium. Cheddar cheese has 910% more calcium than nori - nori has 70mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does nori or cheddar cheese contain more potassium?
Nori is a rich source of potassium and it has 370% more potassium than cheddar cheese - nori has 356mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.