Nori vs. Pea Shoots
Nutrition comparison of Nori and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and pea shoots:
- Both nori and pea shoots are high in Vitamin C.
- Nori has more riboflavin, pantothenic acid and folate.
- Nori is an excellent source of Vitamin A, calcium and potassium.
- Pea shoot is a great source of dietary fiber.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and pea shoots contain similar amounts of calories - nori has 35 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and lighter in fat compared to pea shoots per calorie. Nori has a macronutrient ratio of 67:33:0 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Pea Shoots | |
|---|---|---|
| Protein | 67% | 23% |
| Carbohydrates | 33% | 69% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and pea shoots contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot is a great source of dietary fiber and it has 700% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Nori and pea shoots contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Nori has 147% more protein than pea shoot - nori has 5.8g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both nori and pea shoots are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both nori and pea shoots are high in Vitamin C. Nori has 58% more Vitamin C than pea shoot - nori has 39mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 20 times more Vitamin A than pea shoot - nori has 260ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Nori has more Vitamin E than pea shoot - nori has 1mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Nori and pea shoots contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Nori has more riboflavin, pantothenic acid and folate. Both nori and pea shoots contain significant amounts of thiamin, niacin and Vitamin B6.
| Nori | Pea Shoots | |
|---|---|---|
| Thiamin | 0.098 MG | 0.1 MG |
| Riboflavin | 0.446 MG | 0.05 MG |
| Niacin | 1.47 MG | 1 MG |
| Pantothenic acid | 0.521 MG | ~ |
| Vitamin B6 | 0.159 MG | 0.1 MG |
| Folate | 146 UG | 62 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 192% more calcium than pea shoot - nori has 70mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Nori has 42% more iron than pea shoot - nori has 1.8mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Nori is an excellent source of potassium and it has 123% more potassium than pea shoot - nori has 356mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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.
Note: The specific food items compared are: Nori (Seaweed, laver, raw) and Pea Shoots (ORGANIC PEA SHOOTS) .
Nori g
()
|
Daily Values (%) |
Pea Shoots 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 pea shoots contain more calories in 100 grams?Nori and pea shoots contain similar amounts of calories - nori has 35 calories in 100g and pea shoot has 35 calories.
Is nori or pea shoots better for protein?
Nori has 150% more protein than pea shoot - nori has 5.8g of protein per 100 grams and pea shoot has 2.4g of protein.
Does nori or pea shoots have more carbohydrates?
By weight, nori and pea shoots contain similar amounts of carbs - nori has 5.1g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does nori or pea shoots contain more calcium?
Nori is a rich source of calcium and it has 190% more calcium than pea shoot - nori has 70mg of calcium in 100 grams and pea shoot has 24mg of calcium.
Does nori or pea shoots contain more potassium?
Nori is a rich source of potassium and it has 120% more potassium than pea shoot - nori has 356mg of potassium in 100 grams and pea shoot has 160mg of potassium.