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:
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 | ~ | ~ |
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.
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.
Nori and spinach contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and spinach has 0.42g of sugar.
Nori has 103% more protein than spinach - nori has 5.8g of protein per 100 grams and spinach has 2.9g of protein.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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 .
Nori 100g
(
100 g
)
|
Daily Values (%) |
Spinach 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
35KCAL 2% |
|
52% | calories | 5% |
|
23KCAL 1% | |
5.1G 2% |
|
42% | carbohydrates | 5% |
|
3.6G 2% | |
0.3G 1% |
|
5% | dietary fiber | 633% |
|
2.2G 9% | |
0.49G | 17% | sugar | 5% | 0.42G | |||
0.28G 0.4% |
|
5% | total fat | 39% |
|
0.39G 1% | |
0.06G 0.3% |
|
5% | saturated fat | 5% |
|
0.06G 0.4% | |
0.03G | 198% | monounsaturated fat | 5% | 0.01G | |||
0.11G | 5% | polyunsaturated fat | 54% | 0.17G | |||
48MG 3% |
|
5% | sodium | 65% |
|
79MG 5% | |
5% | Vitamins and Minerals | 5% | |||||
260UG 37% |
|
5% | Vitamin A | 80% |
|
469UG 67% | |
39MG 52% |
|
39% | Vitamin C | 5% |
|
28MG 38% | |
70MG 7% |
|
5% | calcium | 41% |
|
99MG 10% | |
1.8MG 10% |
|
5% | iron | 50% |
|
2.7MG 15% | |
2MG 1% |
|
5% | magnesium | >999% |
|
79MG 26% | |
356MG 16% |
|
5% | potassium | 57% |
|
558MG 24% | |
0.1MG 9% |
|
25% | thiamin (Vit B1) | 5% |
|
0.08MG 7% | |
0.45MG 41% |
|
137% | riboflavin (Vit B2) | 5% |
|
0.19MG 17% | |
1.5MG 11% |
|
108% | niacin (Vit B3) | 5% |
|
0.72MG 5% | |
0.16MG 12% |
|
5% | Vitamin B6 | 25% |
|
0.2MG 15% | |
0.52MG 10% |
|
642% | pantothenic acid (Vit B5) | 5% |
|
0.07MG 1% | |
146UG 37% |
|
5% | folate (Vit B9) | 33% |
|
194UG 49% | |
1MG 7% |
|
5% | Vitamin E | 100% |
|
2MG 14% | |
4UG 4% |
|
5% | Vitamin K | >999% |
|
483UG 537% | |
5.8G 12% |
|
100% | protein | 5% |
|
2.9G 6% | |
10MG 2% |
|
5% | choline | 90% |
|
19MG 5% | |
0.26MG 22% |
|
100% | copper | 5% |
|
0.13MG 11% | |
0.99MG 55% |
|
10% | manganese | 5% |
|
0.9MG 50% | |
58MG 8% |
|
18% | phosphorus | 5% |
|
49MG 7% | |
0.7UG 1% |
|
5% | selenium | 43% |
|
1UG 2% | |
1.1MG 13% |
|
108% | zinc | 5% |
|
0.53MG 7% | |
85G | 5% | 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. |