Nori vs. Watercress
Nutrition comparison of Nori and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and watercress:
- Both nori and watercress are high in Vitamin A, Vitamin C, calcium and potassium.
- Nori has more riboflavin, niacin and folate.
- Nori has signficantly more iron than watercress.
- Watercress has 69% less calories than nori.
- Watercress is an excellent source of Vitamin K.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 69% less calories than nori - nori has 35 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, nori is similar to watercress for protein, carbs and fat. Nori has a macronutrient ratio of 67:33:0 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Watercress | |
|---|---|---|
| Protein | 67% | 67% |
| Carbohydrates | 33% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and watercress contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Nori and watercress contain similar amounts of dietary fiber - nori has 0.3g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Nori and watercress contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Nori has 153% more protein than watercress - nori has 5.8g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both nori and watercress are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Both nori and watercress are high in Vitamin C. Watercress has a little more Vitamin C (10%) than nori by weight - nori has 39mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Both nori and watercress are high in Vitamin A. Nori has 63% more Vitamin A than watercress - nori has 260ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Nori and watercress contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 61 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, niacin and folate. Both nori and watercress contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Nori | Watercress | |
|---|---|---|
| Thiamin | 0.098 MG | 0.09 MG |
| Riboflavin | 0.446 MG | 0.12 MG |
| Niacin | 1.47 MG | 0.2 MG |
| Pantothenic acid | 0.521 MG | 0.31 MG |
| Vitamin B6 | 0.159 MG | 0.129 MG |
| Folate | 146 UG | 9 UG |
Minerals
calcium
Both nori and watercress are high in calcium. Watercress has 71% more calcium than nori - nori has 70mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Nori has signficantly more iron than watercress - nori has 1.8mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both nori and watercress are high in potassium. Nori has a little more potassium (8%) than watercress by weight - nori has 356mg of potassium per 100 grams and watercress has 330mg 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 watercress contain significant amounts of beta-carotene.
| Nori | Watercress | |
|---|---|---|
| beta-carotene | 3121 UG | 1914 UG |
| lutein + zeaxanthin | ~ | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than watercress per 100 grams.
| Nori | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.023 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both nori and watercress contain small amounts of linoleic acid.
| Nori | Watercress | |
|---|---|---|
| linoleic acid | 0.004 G | 0.012 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.012 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.
Note: The specific food items compared are: Nori (Seaweed, laver, raw) and Watercress (Watercress, raw) .
Nori g
()
|
Daily Values (%) |
Watercress 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 watercress contain more calories in 100 grams?Watercress has 70% less calories than nori - nori has 35 calories in 100g and watercress has 11 calories.
Is nori or watercress better for protein?
Nori has 150% more protein than watercress - nori has 5.8g of protein per 100 grams and watercress has 2.3g of protein.
Does nori or watercress have more carbohydrates?
By weight, nori and watercress contain similar amounts of carbs - nori has 5.1g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does nori or watercress contain more calcium?
Both nori and watercress are high in calcium. Watercress has 70% more calcium than nori - nori has 70mg of calcium in 100 grams and watercress has 120mg of calcium.
Does nori or watercress contain more potassium?
Both nori and watercress are high in potassium. Nori has a little more potassium ( 10%) than watercress by weight - nori has 356mg of potassium in 100 grams and watercress has 330mg of potassium.