Eggplant vs. Nori
Nutrition comparison of Eggplant and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and nori:
- Both nori and eggplant are high in potassium.
- Eggplant is a great source of dietary fiber.
- Nori has more beta-carotene than eggplant, however, eggplant contains more lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin, niacin and folate.
- Nori has signficantly more iron than eggplant.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and eggplant contain similar amounts of calories - nori has 35 calories per 100 grams and eggplant has 25 calories.
For macronutrient ratios, eggplant is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Eggplant has a macronutrient ratio of 14:82:4 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Nori | |
|---|---|---|
| Protein | 14% | 67% |
| Carbohydrates | 82% | 33% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and eggplant contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
dietary fiber
Eggplant is a great source of dietary fiber and it has 900% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
Nori and eggplant contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and eggplant has 3.5g of sugar.
Protein
protein
Nori has 493% more protein than eggplant - nori has 5.8g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both nori and eggplant are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 16 times more Vitamin C than eggplant - nori has 39mg of Vitamin C per 100 grams and eggplant has 2.2mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 259 times more Vitamin A than eggplant - nori has 260ug of Vitamin A per 100 grams and eggplant has 1ug of Vitamin A.
Vitamin E
Nori and eggplant contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and eggplant has 0.3mg of Vitamin E.
Vitamin K
Nori and eggplant contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and eggplant has 3.5ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin and folate. Both eggplant and nori contain significant amounts of pantothenic acid and Vitamin B6.
| Eggplant | Nori | |
|---|---|---|
| Thiamin | 0.039 MG | 0.098 MG |
| Riboflavin | 0.037 MG | 0.446 MG |
| Niacin | 0.649 MG | 1.47 MG |
| Pantothenic acid | 0.281 MG | 0.521 MG |
| Vitamin B6 | 0.084 MG | 0.159 MG |
| Folate | 22 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 678% more calcium than eggplant - nori has 70mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
Nori has signficantly more iron than eggplant - nori has 1.8mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Both nori and eggplant are high in potassium. Nori has 55% more potassium than eggplant - nori has 356mg of potassium per 100 grams and eggplant has 229mg 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 eggplant per 100 grams, however, eggplant contains more lutein + zeaxanthin than nori per 100 grams.
| Eggplant | Nori | |
|---|---|---|
| beta-carotene | 14 UG | 3121 UG |
| lutein + zeaxanthin | 36 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, eggplant has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than eggplant per 100 grams.
| Eggplant | Nori | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.013 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, eggplant has more linoleic acid than nori per 100 grams.
| Eggplant | Nori | |
|---|---|---|
| linoleic acid | 0.063 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.063 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.
Eggplant 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 eggplant contain more calories in 100 grams?Nori and eggplant contain similar amounts of calories - nori has 35 calories in 100g and eggplant has 25 calories.
Is nori or eggplant better for protein?
Nori has 490% more protein than eggplant - nori has 5.8g of protein per 100 grams and eggplant has 0.98g of protein.
Does nori or eggplant have more carbohydrates?
By weight, nori and eggplant contain similar amounts of carbs - nori has 5.1g of carbs for 100g and eggplant has 5.9g of carbohydrates.
Does nori or eggplant contain more calcium?
Nori is a rich source of calcium and it has 680% more calcium than eggplant - nori has 70mg of calcium in 100 grams and eggplant has 9mg of calcium.
Does nori or eggplant contain more potassium?
Both nori and eggplant are high in potassium. Nori has 60% more potassium than eggplant - nori has 356mg of potassium in 100 grams and eggplant has 229mg of potassium.