Nori vs. Scallion
Nutrition comparison of Nori and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and scallion:
- Both nori and scallion are high in Vitamin C, calcium and potassium.
- For omega-3 fatty acids, nori has more epa than scallion.
- Nori has more beta-carotene than scallion, however, scallion contains more lutein + zeaxanthin than nori.
- Nori has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Nori is an excellent source of Vitamin A.
- Scallion is a great source of dietary fiber.
- Scallion is an excellent source of Vitamin K.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and scallion contain similar amounts of calories - nori has 35 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and lighter in fat compared to scallion per calorie. Nori has a macronutrient ratio of 67:33:0 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Scallion | |
|---|---|---|
| Protein | 67% | 19% |
| Carbohydrates | 33% | 76% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and scallion contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Scallion is a great source of dietary fiber and it has 767% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Nori and scallion contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Nori has 217% more protein than scallion - nori has 5.8g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both nori and scallion are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Both nori and scallion are high in Vitamin C. Nori has 107% more Vitamin C than scallion - nori has 39mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 420% more Vitamin A than scallion - nori has 260ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Nori and scallion contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 50 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both nori and scallion contain significant amounts of thiamin.
| Nori | Scallion | |
|---|---|---|
| Thiamin | 0.098 MG | 0.055 MG |
| Riboflavin | 0.446 MG | 0.08 MG |
| Niacin | 1.47 MG | 0.525 MG |
| Pantothenic acid | 0.521 MG | 0.075 MG |
| Vitamin B6 | 0.159 MG | 0.061 MG |
| Folate | 146 UG | 64 UG |
Minerals
calcium
Both nori and scallion are high in calcium. Nori is very similar to nori for calcium - nori has 70mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Nori and scallion contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both nori and scallion are high in potassium. Nori has 29% more potassium than scallion - nori has 356mg of potassium per 100 grams and scallion has 276mg 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 scallion per 100 grams, however, scallion contains more lutein + zeaxanthin than nori per 100 grams.
| Nori | Scallion | |
|---|---|---|
| beta-carotene | 3121 UG | 598 UG |
| lutein + zeaxanthin | ~ | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than scallion per 100 grams. Both nori and scallion contain small amounts of alpha linoleic acid (ALA).
| Nori | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.004 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, scallion has more linoleic acid than nori per 100 grams.
| Nori | Scallion | |
|---|---|---|
| linoleic acid | 0.004 G | 0.07 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.07 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 (%) |
Scallion 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 scallion contain more calories in 100 grams?Nori and scallion contain similar amounts of calories - nori has 35 calories in 100g and scallion has 32 calories.
Is nori or scallion better for protein?
Nori has 220% more protein than scallion - nori has 5.8g of protein per 100 grams and scallion has 1.8g of protein.
Does nori or scallion have more carbohydrates?
By weight, nori and scallion contain similar amounts of carbs - nori has 5.1g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does nori or scallion contain more calcium?
Both nori and scallion are high in calcium. Nori is very similar to nori for calcium - nori has 70mg of calcium in 100 grams and scallion has 72mg of calcium.
Does nori or scallion contain more potassium?
Both nori and scallion are high in potassium. Nori has 30% more potassium than scallion - nori has 356mg of potassium in 100 grams and scallion has 276mg of potassium.