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.
Detailed nutritional comparison of apple and nori is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Apple src
Image of Nori src

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.

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Nori (Seaweed, laver, raw) .

Apple g

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G Water G
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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.