Nori vs. Tomato
Nutrition comparison of Nori and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and tomato:
- Both nori and tomato are high in Vitamin C and potassium.
- For omega-3 fatty acids, nori has more epa than tomato.
- Nori has more beta-carotene than tomato, however, tomato contains more alpha-carotene, lycopene and lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Nori has signficantly more iron than tomato.
- Nori is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and tomato contain similar amounts of calories - nori has 35 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and lighter in fat compared to tomato per calorie. Nori has a macronutrient ratio of 67:33:0 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Tomato | |
|---|---|---|
| Protein | 67% | 17% |
| Carbohydrates | 33% | 75% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and tomato contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Tomato has 300% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Nori and tomato contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Nori has 560% more protein than tomato - nori has 5.8g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both nori and tomato are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both nori and tomato are high in Vitamin C. Nori has 185% more Vitamin C than tomato - nori has 39mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 519% more Vitamin A than tomato - nori has 260ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Nori and tomato contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Nori and tomato contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both nori and tomato contain significant amounts of Vitamin B6.
| Nori | Tomato | |
|---|---|---|
| Thiamin | 0.098 MG | 0.037 MG |
| Riboflavin | 0.446 MG | 0.019 MG |
| Niacin | 1.47 MG | 0.594 MG |
| Pantothenic acid | 0.521 MG | 0.089 MG |
| Vitamin B6 | 0.159 MG | 0.08 MG |
| Folate | 146 UG | 15 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 600% more calcium than tomato - nori has 70mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Nori has signficantly more iron than tomato - nori has 1.8mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both nori and tomato are high in potassium. Nori has 50% more potassium than tomato - nori has 356mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more alpha-carotene, lycopene and lutein + zeaxanthin than nori per 100 grams.
| Nori | Tomato | |
|---|---|---|
| beta-carotene | 3121 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than tomato per 100 grams. Both nori and tomato contain small amounts of alpha linoleic acid (ALA).
| Nori | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.003 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than nori per 100 grams.
| Nori | Tomato | |
|---|---|---|
| linoleic acid | 0.004 G | 0.08 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.08 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.
Nori g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Nori and tomato contain similar amounts of calories - nori has 35 calories in 100g and tomato has 18 calories.
Is nori or tomato better for protein?
Nori has 560% more protein than tomato - nori has 5.8g of protein per 100 grams and tomato has 0.88g of protein.
Does nori or tomato have more carbohydrates?
By weight, nori and tomato contain similar amounts of carbs - nori has 5.1g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does nori or tomato contain more calcium?
Nori is a rich source of calcium and it has 600% more calcium than tomato - nori has 70mg of calcium in 100 grams and tomato has 10mg of calcium.
Does nori or tomato contain more potassium?
Both nori and tomato are high in potassium. Nori has 50% more potassium than tomato - nori has 356mg of potassium in 100 grams and tomato has 237mg of potassium.