Pasta vs. Nori
Nutrition comparison of Pasta and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and nori:
- Both nori and pasta are high in potassium.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
- Pasta has more thiamin and niacin.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and nori has 91% less calories than pasta - nori has 35 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Pasta 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:
| Pasta | Nori | |
|---|---|---|
| Protein | 14% | 67% |
| Carbohydrates | 82% | 33% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and nori has 93% less carbohydrates than pasta - nori has 5.1g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 967% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Nori and pasta contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 124% more protein than nori - nori has 5.8g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both nori and pasta are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than pasta - nori has 39mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than pasta - nori has 260ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Nori and pasta contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Nori and pasta contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin and niacin. Both pasta and nori contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Nori | |
|---|---|---|
| Thiamin | 0.891 MG | 0.098 MG |
| Riboflavin | 0.4 MG | 0.446 MG |
| Niacin | 7.177 MG | 1.47 MG |
| Pantothenic acid | 0.431 MG | 0.521 MG |
| Vitamin B6 | 0.142 MG | 0.159 MG |
| Folate | 237 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 233% more calcium than pasta - nori has 70mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 83% more iron than nori - nori has 1.8mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both nori and pasta are high in potassium. Nori has 60% more potassium than pasta - nori has 356mg of potassium per 100 grams and pasta has 223mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than pasta per 100 grams.
| Pasta | Nori | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.024 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than nori per 100 grams.
| Pasta | Nori | |
|---|---|---|
| linoleic acid | 0.54 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.54 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.
Pasta 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 pasta contain more calories in 100 grams?Pasta is high in calories and nori has 90% less calories than pasta - nori has 35 calories in 100g and pasta has 371 calories.
Is nori or pasta better for protein?
Pasta is a fantastic source of protein and it has 120% more protein than nori - nori has 5.8g of protein per 100 grams and pasta has 13g of protein.
Does nori or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and nori has 90% fewer carbohydrates than pasta - nori has 5.1g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does nori or pasta contain more calcium?
Nori is a rich source of calcium and it has 230% more calcium than pasta - nori has 70mg of calcium in 100 grams and pasta has 21mg of calcium.
Does nori or pasta contain more iron?
Pasta is an abundant source of iron and it has 80% more iron than nori - nori has 1.8mg of iron in 100 grams and pasta has 3.3mg of iron.
Does nori or pasta contain more potassium?
Both nori and pasta are high in potassium. Nori has 60% more potassium than pasta - nori has 356mg of potassium in 100 grams and pasta has 223mg of potassium.