Nori vs. Spinach

Nutrition comparison of Nori and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of nori versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in nori and spinach:

  • Both nori and spinach are high in Vitamin A, Vitamin C, calcium and potassium.
  • Nori has more riboflavin, niacin and pantothenic acid.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin K.
Detailed nutritional comparison of nori and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Nori src
Image of Spinach src

Calories and Carbs

calories

Nori and spinach contain similar amounts of calories - nori has 35 calories per 100 grams and spinach has 23 calories.

For macronutrient ratios, nori is heavier in protein, lighter in carbs and lighter in fat compared to spinach per calorie. Nori has a macronutrient ratio of 50:44:6 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nori Spinach
Protein 50% 39%
Carbohydrates 44% 49%
Fat 6% 12%
Alcohol ~ ~

carbohydrates

Nori and spinach contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 633% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Nori and spinach contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and spinach has 0.42g of sugar.

Protein

protein

Nori has 103% more protein than spinach - nori has 5.8g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

Both nori and spinach are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.

Vitamins

Vitamin C

Both nori and spinach are high in Vitamin C. Nori has 39% more Vitamin C than spinach - nori has 39mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.

Vitamin A

Both nori and spinach are high in Vitamin A. Spinach has 80% more Vitamin A than nori - nori has 260ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.

Vitamin E

Nori and spinach contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 119 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

Nori has more riboflavin, niacin and pantothenic acid. Both nori and spinach contain significant amounts of thiamin, Vitamin B6 and folate.

Nori Spinach
Thiamin 0.098 MG 0.078 MG
Riboflavin 0.446 MG 0.189 MG
Niacin 1.47 MG 0.724 MG
Pantothenic acid 0.521 MG 0.065 MG
Vitamin B6 0.159 MG 0.195 MG
Folate 146 UG 194 UG

Minerals

calcium

Both nori and spinach are high in calcium. Spinach has 41% more calcium than nori - nori has 70mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Spinach is a great source of iron and it has 51% more iron than nori - nori has 1.8mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Both nori and spinach are high in potassium. Spinach has 57% more potassium than nori - nori has 356mg of potassium per 100 grams and spinach has 558mg 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, both nori and spinach contain significant amounts of beta-carotene.

Nori Spinach
beta-carotene 3121 UG 5626 UG
lutein + zeaxanthin ~ 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than spinach per 100 grams.

Nori Spinach
alpha linoleic acid 0.001 G 0.138 G
EPA 0.08 G ~
Total 0.081 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, both nori and spinach contain small amounts of linoleic acid.

Nori Spinach
linoleic acid 0.004 G 0.026 G
other omega 6 0.009 G ~
Total 0.013 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Nori or Spinach .

Note: The specific food items compared are: Nori (Seaweed, laver, raw) and Spinach (Spinach, raw) .

Nori 100g

( 100 g )
Daily Values (%)

Spinach 100g

( 100 g )
35KCAL 2%
52% calories
23KCAL 1%
5.1G 2%
42% carbohydrates
3.6G 2%
0.3G 1%
dietary fiber 633%
2.2G 9%
0.49G 17% sugar 0.42G
0.28G 0.4%
total fat 39%
0.39G 1%
0.06G 0.3%
saturated fat
0.06G 0.4%
0.03G 198% monounsaturated fat 0.01G
0.11G polyunsaturated fat 54% 0.17G
48MG 3%
sodium 65%
79MG 5%
Vitamins and Minerals
260UG 37%
Vitamin A 80%
469UG 67%
39MG 52%
39% Vitamin C
28MG 38%
70MG 7%
calcium 41%
99MG 10%
1.8MG 10%
iron 50%
2.7MG 15%
2MG 1%
magnesium >999%
79MG 26%
356MG 16%
potassium 57%
558MG 24%
0.1MG 9%
25% thiamin (Vit B1)
0.08MG 7%
0.45MG 41%
137% riboflavin (Vit B2)
0.19MG 17%
1.5MG 11%
108% niacin (Vit B3)
0.72MG 5%
0.16MG 12%
Vitamin B6 25%
0.2MG 15%
0.52MG 10%
642% pantothenic acid (Vit B5)
0.07MG 1%
146UG 37%
folate (Vit B9) 33%
194UG 49%
1MG 7%
Vitamin E 100%
2MG 14%
4UG 4%
Vitamin K >999%
483UG 537%
5.8G 12%
100% protein
2.9G 6%
10MG 2%
choline 90%
19MG 5%
0.26MG 22%
100% copper
0.13MG 11%
0.99MG 55%
10% manganese
0.9MG 50%
58MG 8%
18% phosphorus
49MG 7%
0.7UG 1%
selenium 43%
1UG 2%
1.1MG 13%
108% zinc
0.53MG 7%
85G Water 7% 91G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does nori or spinach contain more calories in 100 grams?
Nori and spinach contain similar amounts of calories - nori has 35 calories in 100g and spinach has 23 calories.

Is nori or spinach better for protein?
Nori has 100% more protein than spinach - nori has 5.8g of protein per 100 grams and spinach has 2.9g of protein.

Does nori or spinach have more carbohydrates?
By weight, nori and spinach contain similar amounts of carbs - nori has 5.1g of carbs for 100g and spinach has 3.6g of carbohydrates.

Does nori or spinach contain more calcium?
Both nori and spinach are high in calcium. Spinach has 40% more calcium than nori - nori has 70mg of calcium in 100 grams and spinach has 99mg of calcium.

Does nori or spinach contain more potassium?
Both nori and spinach are high in potassium. Spinach has 60% more potassium than nori - nori has 356mg of potassium in 100 grams and spinach has 558mg of potassium.