Nori vs. Parsley
Nutrition comparison of Nori and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and parsley:
- Both nori and parsley are high in Vitamin A, Vitamin C, calcium and potassium.
- For omega-3 fatty acids, nori has more epa than parsley.
- Nori has more riboflavin.
- Parsley is an excellent source of Vitamin K, dietary fiber and iron.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and parsley contain similar amounts of calories - nori has 35 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and lighter in fat compared to parsley per calorie. Nori has a macronutrient ratio of 67:33:0 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Parsley | |
|---|---|---|
| Protein | 67% | 27% |
| Carbohydrates | 33% | 57% |
| Fat | ~ | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and parsley contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Parsley is an excellent source of dietary fiber and it has 1000% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Nori and parsley contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Nori has 96% more protein than parsley - nori has 5.8g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both nori and parsley are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both nori and parsley are high in Vitamin C. Parsley has 241% more Vitamin C than nori - nori has 39mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Both nori and parsley are high in Vitamin A. Parsley has 62% more Vitamin A than nori - nori has 260ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Nori and parsley contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 409 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Nori has more riboflavin. Both nori and parsley contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Nori | Parsley | |
|---|---|---|
| Thiamin | 0.098 MG | 0.086 MG |
| Riboflavin | 0.446 MG | 0.098 MG |
| Niacin | 1.47 MG | 1.313 MG |
| Pantothenic acid | 0.521 MG | 0.4 MG |
| Vitamin B6 | 0.159 MG | 0.09 MG |
| Folate | 146 UG | 152 UG |
Minerals
calcium
Both nori and parsley are high in calcium. Parsley has 97% more calcium than nori - nori has 70mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 244% more iron than nori - nori has 1.8mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both nori and parsley are high in potassium. Parsley has 56% more potassium than nori - nori has 356mg of potassium per 100 grams and parsley has 554mg 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 parsley contain significant amounts of beta-carotene.
| Nori | Parsley | |
|---|---|---|
| beta-carotene | 3121 UG | 5054 UG |
| lutein + zeaxanthin | ~ | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than parsley per 100 grams. Both nori and parsley contain small amounts of alpha linoleic acid (ALA).
| Nori | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.008 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than nori per 100 grams.
| Nori | Parsley | |
|---|---|---|
| linoleic acid | 0.004 G | 0.115 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.115 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 (%) |
Parsley g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 parsley contain more calories in 100 grams?Nori and parsley contain similar amounts of calories - nori has 35 calories in 100g and parsley has 36 calories.
Is nori or parsley better for protein?
Nori has 100% more protein than parsley - nori has 5.8g of protein per 100 grams and parsley has 3g of protein.
Does nori or parsley have more carbohydrates?
By weight, nori and parsley contain similar amounts of carbs - nori has 5.1g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does nori or parsley contain more calcium?
Both nori and parsley are high in calcium. Parsley has 100% more calcium than nori - nori has 70mg of calcium in 100 grams and parsley has 138mg of calcium.
Does nori or parsley contain more iron?
Parsley is an abundant source of iron and it has 240% more iron than nori - nori has 1.8mg of iron in 100 grams and parsley has 6.2mg of iron.
Does nori or parsley contain more potassium?
Both nori and parsley are high in potassium. Parsley has 60% more potassium than nori - nori has 356mg of potassium in 100 grams and parsley has 554mg of potassium.