Milk vs. Nori
Nutrition comparison of Milk and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and nori:
- Both nori and milk are high in calcium.
- For omega-3 fatty acids, nori has more epa than milk.
- Nori has 19.6 times less saturated fat than milk.
- Nori has 9.3 times less sugar than milk.
- Nori has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Nori has signficantly more iron than milk.
- Nori is an excellent source of Vitamin A, Vitamin C and potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and milk contain similar amounts of calories - nori has 35 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much lighter in protein, heavier in carbs and much heavier in fat compared to nori per calorie. Milk has a macronutrient ratio of 27:38:35 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Nori | |
|---|---|---|
| Protein | 27% | 67% |
| Carbohydrates | 38% | 33% |
| Fat | 35% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and milk contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Nori has more dietary fiber than milk - nori has 0.3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Nori has 9.3 times less sugar than milk - nori has 0.49g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Nori has 76% more protein than milk - nori has 5.8g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Nori has 19.6 times less saturated fat than milk - nori has 0.06g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and nori are low in trans fat - milk has 0.09g of trans fat per 100 grams and nori does not contain significant amounts.
cholesterol
Both milk and nori are low in cholesterol - milk has 8mg 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 194 times more Vitamin C than milk - nori has 39mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 373% more Vitamin A than milk - nori has 260ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than nori - milk has 49iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori and milk contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Nori and milk contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and nori contain significant amounts of pantothenic acid.
| Milk | Nori | |
|---|---|---|
| Thiamin | 0.039 MG | 0.098 MG |
| Riboflavin | 0.185 MG | 0.446 MG |
| Niacin | 0.092 MG | 1.47 MG |
| Pantothenic acid | 0.356 MG | 0.521 MG |
| Vitamin B6 | 0.038 MG | 0.159 MG |
| Folate | 5 UG | 146 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both nori and milk are high in calcium. Milk has 71% more calcium than nori - nori has 70mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Nori has signficantly more iron than milk - nori has 1.8mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Nori is an excellent source of potassium and it has 154% more potassium than milk - nori has 356mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than milk per 100 grams. Both milk and nori contain small amounts of alpha linoleic acid (ALA).
| Milk | Nori | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.008 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than nori per 100 grams.
| Milk | Nori | |
|---|---|---|
| other omega 6 | ~ | 0.009 G |
| linoleic acid | 0.062 G | 0.004 G |
| Total | 0.062 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.
Milk 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 milk contain more calories in 100 grams?Nori and milk contain similar amounts of calories - nori has 35 calories in 100g and milk has 50 calories.
Is nori or milk better for protein?
Nori has 80% more protein than milk - nori has 5.8g of protein per 100 grams and milk has 3.3g of protein.
Does nori or milk have more carbohydrates?
By weight, nori and milk contain similar amounts of carbs - nori has 5.1g of carbs for 100g and milk has 4.8g of carbohydrates.
Does nori or milk contain more calcium?
Both nori and milk are high in calcium. Milk has 70% more calcium than nori - nori has 70mg of calcium in 100 grams and milk has 120mg of calcium.
Does nori or milk contain more potassium?
Nori is a rich source of potassium and it has 150% more potassium than milk - nori has 356mg of potassium in 100 grams and milk has 140mg of potassium.