Lentils vs. Nori
Nutrition comparison of Cooked Lentils and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and nori:
- Both nori and lentils are high in potassium.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and iron.
- Nori has 75% less carbohydrates than lentil.
- Nori has more riboflavin.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and nori has 70% less calories than lentil - nori has 35 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much lighter in protein, much heavier in carbs and similar to nori for fat. Lentils has a macronutrient ratio of 30:67:3 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Nori | |
|---|---|---|
| Protein | 30% | 67% |
| Carbohydrates | 67% | 33% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 75% less carbohydrates than lentil - nori has 5.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 25 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Nori and lentils contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 55% more protein than nori - nori has 5.8g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both nori and lentils are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 25 times more Vitamin C than lentil - nori has 39mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than lentil - nori has 260ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Nori and lentils contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Nori and lentils contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Nori has more riboflavin. Both lentils and nori contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lentils | Nori | |
|---|---|---|
| Thiamin | 0.169 MG | 0.098 MG |
| Riboflavin | 0.073 MG | 0.446 MG |
| Niacin | 1.06 MG | 1.47 MG |
| Pantothenic acid | 0.638 MG | 0.521 MG |
| Vitamin B6 | 0.178 MG | 0.159 MG |
| Folate | 181 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 268% more calcium than lentil - nori has 70mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 85% more iron than nori - nori has 1.8mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both nori and lentils are high in potassium. Nori is very similar to nori for potassium - nori has 356mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than lentil per 100 grams.
| Lentils | Nori | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.037 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than nori per 100 grams.
| Lentils | Nori | |
|---|---|---|
| linoleic acid | 0.137 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.137 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.
Cooked Lentils 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 lentils contain more calories in 100 grams?Lentil is high in calories and nori has 70% less calories than lentil - nori has 35 calories in 100g and lentil has 116 calories.
Is nori or lentils better for protein?
Lentil is a great source of protein and it has 60% more protein than nori - nori has 5.8g of protein per 100 grams and lentil has 9g of protein.
Does nori or lentils have more carbohydrates?
By weight, nori has 80% fewer carbohydrates than lentil - nori has 5.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does nori or lentils contain more calcium?
Nori is a rich source of calcium and it has 270% more calcium than lentil - nori has 70mg of calcium in 100 grams and lentil has 19mg of calcium.
Does nori or lentils contain more iron?
Lentil is an abundant source of iron and it has 90% more iron than nori - nori has 1.8mg of iron in 100 grams and lentil has 3.3mg of iron.
Does nori or lentils contain more potassium?
Both nori and lentils are high in potassium. Nori is very similar to nori for potassium - nori has 356mg of potassium in 100 grams and lentil has 369mg of potassium.