Apple vs. Nori
Nutrition comparison of Apple and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and nori:
- Apple is a great source of dietary fiber.
- For omega-3 fatty acids, nori has more epa than apple.
- Nori has 20.2 times less sugar than apple.
- Nori has 63% less carbohydrates than apple.
- Nori has more beta-carotene than apple, however, apple contains more lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Nori has signficantly more iron than apple.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and apple contain similar amounts of calories - nori has 35 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and similar to nori for fat. Apple has a macronutrient ratio of 2:96:3 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Nori | |
|---|---|---|
| Protein | 2% | 67% |
| Carbohydrates | 96% | 33% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 63% less carbohydrates than apple - nori has 5.1g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 700% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Nori has 20.2 times less sugar than apple - nori has 0.49g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Nori has 21 times more protein than apple - nori has 5.8g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both nori and apple are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 748% more Vitamin C than apple - nori has 39mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 85 times more Vitamin A than apple - nori has 260ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Nori and apple contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Nori and apple contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Nori | |
|---|---|---|
| Thiamin | 0.017 MG | 0.098 MG |
| Riboflavin | 0.026 MG | 0.446 MG |
| Niacin | 0.091 MG | 1.47 MG |
| Pantothenic acid | 0.061 MG | 0.521 MG |
| Vitamin B6 | 0.041 MG | 0.159 MG |
| Folate | 3 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 10 times more calcium than apple - nori has 70mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Nori has signficantly more iron than apple - nori has 1.8mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Nori is an excellent source of potassium and it has 233% more potassium than apple - nori has 356mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more lutein + zeaxanthin than nori per 100 grams.
| Apple | Nori | |
|---|---|---|
| beta-carotene | 27 UG | 3121 UG |
| lutein + zeaxanthin | 29 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than apple per 100 grams. Both apple and nori contain small amounts of alpha linoleic acid (ALA).
| Apple | Nori | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.009 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, both apple and nori contain small amounts of linoleic acid.
| Apple | Nori | |
|---|---|---|
| linoleic acid | 0.043 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.043 G | 0.013 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.
Apple g
()
|
Daily Values (%) |
Nori 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 apple contain more calories in 100 grams?Nori and apple contain similar amounts of calories - nori has 35 calories in 100g and apple has 52 calories.
Is nori or apple better for protein?
Nori has 21 times more protein than apple - nori has 5.8g of protein per 100 grams and apple has 0.26g of protein.
Does nori or apple have more carbohydrates?
By weight, nori has 60% fewer carbohydrates than apple - nori has 5.1g of carbs for 100g and apple has 13.8g of carbohydrates.
Does nori or apple contain more calcium?
Nori is a rich source of calcium and it has 10 times more calcium than apple - nori has 70mg of calcium in 100 grams and apple has 6mg of calcium.
Does nori or apple contain more potassium?
Nori is a rich source of potassium and it has 230% more potassium than apple - nori has 356mg of potassium in 100 grams and apple has 107mg of potassium.