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