Quinoa vs. Nori
Nutrition comparison of Cooked Quinoa and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and nori:
- Nori has 3.1 times less carbohydrates than quinoa.
- Nori has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than nori.
- Nori has more riboflavin, niacin, pantothenic acid and folate.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and nori has 71% less calories than quinoa - nori has 35 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Nori | |
|---|---|---|
| Protein | 15% | 67% |
| Carbohydrates | 71% | 33% |
| Fat | 15% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 3.1 times less carbohydrates than quinoa - nori has 5.1g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has 833% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Nori and quinoa contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Nori and quinoa contain similar amounts of protein - nori has 5.8g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both nori and quinoa are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than quinoa - nori has 39mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than quinoa - nori has 260ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Nori and quinoa contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Vitamin K
Nori and quinoa contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Nori has more riboflavin, niacin, pantothenic acid and folate. Both quinoa and nori contain significant amounts of thiamin and Vitamin B6.
| Quinoa | Nori | |
|---|---|---|
| Thiamin | 0.107 MG | 0.098 MG |
| Riboflavin | 0.11 MG | 0.446 MG |
| Niacin | 0.412 MG | 1.47 MG |
| Pantothenic acid | ~ | 0.521 MG |
| Vitamin B6 | 0.123 MG | 0.159 MG |
| Folate | 42 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 312% more calcium than quinoa - nori has 70mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Nori and quinoa contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Nori is an excellent source of potassium and it has 107% more potassium than quinoa - nori has 356mg of potassium per 100 grams and quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than nori per 100 grams.
| Quinoa | Nori | |
|---|---|---|
| beta-carotene | 3 UG | 3121 UG |
| lutein + zeaxanthin | 53 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and dha than nori per 100 grams, however, nori contains more epa than quinoa per 100 grams.
| Quinoa | Nori | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.001 G |
| DHA | 0.015 G | ~ |
| EPA | ~ | 0.08 G |
| Total | 0.1 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than nori per 100 grams.
| Quinoa | Nori | |
|---|---|---|
| linoleic acid | 0.974 G | 0.004 G |
| other omega 6 | 0.003 G | 0.009 G |
| Total | 0.977 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 Quinoa 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 quinoa contain more calories in 100 grams?Quinoa is high in calories and nori has 70% less calories than quinoa - nori has 35 calories in 100g and quinoa has 120 calories.
Is nori or quinoa better for protein?
Nori and quinoa contain similar amounts of protein - nori has 5.8g of protein per 100 grams and quinoa has 4.4g of protein.
Does nori or quinoa have more carbohydrates?
By weight, nori has 3.1 times fewer carbohydrates than quinoa - nori has 5.1g of carbs for 100g and quinoa has 21.3g of carbohydrates.
Does nori or quinoa contain more calcium?
Nori is a rich source of calcium and it has 310% more calcium than quinoa - nori has 70mg of calcium in 100 grams and quinoa has 17mg of calcium.
Does nori or quinoa contain more potassium?
Nori is a rich source of potassium and it has 110% more potassium than quinoa - nori has 356mg of potassium in 100 grams and quinoa has 172mg of potassium.