Egg vs. Nori
Nutrition comparison of Egg and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and nori:
- Both nori and egg are high in Vitamin A and calcium.
- Egg has more lutein + zeaxanthin than nori, however, nori contains more beta-carotene than egg.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
- Nori has 50.2 times less saturated fat than egg.
- Nori has more thiamin, niacin and folate, however, egg contains more pantothenic acid and Vitamin B12.
- Nori is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and nori has 76% less calories than egg - nori has 35 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in protein, much lighter in carbs and much heavier in fat compared to nori per calorie. Egg has a macronutrient ratio of 36:2:62 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Nori | |
|---|---|---|
| Protein | 36% | 67% |
| Carbohydrates | 2% | 33% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and egg contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Nori has more dietary fiber than egg - nori has 0.3g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Nori and egg contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 116% more protein than nori - nori has 5.8g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Nori has 50.2 times less saturated fat than egg - nori has 0.06g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and nori are low in trans fat - egg has 0.04g of trans fat per 100 grams and nori does not contain significant amounts.
cholesterol
Egg is high in cholesterol and nori has less cholesterol than egg - egg has 372mg 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 egg - nori has 39mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both nori and egg are high in Vitamin A. Nori has 63% more Vitamin A than egg - nori has 260ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than nori - egg has 82iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori and egg contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Nori and egg contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Nori has more thiamin, niacin and folate, however, egg contains more pantothenic acid and Vitamin B12. Both egg and nori contain significant amounts of riboflavin and Vitamin B6.
| Egg | Nori | |
|---|---|---|
| Thiamin | 0.04 MG | 0.098 MG |
| Riboflavin | 0.457 MG | 0.446 MG |
| Niacin | 0.075 MG | 1.47 MG |
| Pantothenic acid | 1.533 MG | 0.521 MG |
| Vitamin B6 | 0.17 MG | 0.159 MG |
| Folate | 47 UG | 146 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both nori and egg are high in calcium. Nori has 25% more calcium than egg - nori has 70mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Nori and egg contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Nori is an excellent source of potassium and it has 158% more potassium than egg - nori has 356mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than nori per 100 grams, however, nori contains more beta-carotene than egg per 100 grams.
| Egg | Nori | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 3121 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and dha than nori per 100 grams, however, nori contains more epa than egg per 100 grams.
| Egg | Nori | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.001 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| EPA | ~ | 0.08 G |
| Total | 0.113 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than nori per 100 grams.
| Egg | Nori | |
|---|---|---|
| other omega 6 | 0.188 G | 0.009 G |
| linoleic acid | 1.555 G | 0.004 G |
| Total | 1.743 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.
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and nori has 80% less calories than egg - nori has 35 calories in 100g and egg has 143 calories.
Is nori or egg better for protein?
Egg is a fantastic source of protein and it has 120% more protein than nori - nori has 5.8g of protein per 100 grams and egg has 12.6g of protein.
Does nori or egg have more carbohydrates?
By weight, nori and egg contain similar amounts of carbs - nori has 5.1g of carbs for 100g and egg has 0.72g of carbohydrates.
Does nori or egg contain more calcium?
Both nori and egg are high in calcium. Nori has 30% more calcium than egg - nori has 70mg of calcium in 100 grams and egg has 56mg of calcium.
Does nori or egg contain more potassium?
Nori is a rich source of potassium and it has 160% more potassium than egg - nori has 356mg of potassium in 100 grams and egg has 138mg of potassium.