Beets vs. Nori
Nutrition comparison of Beets and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and nori:
- Both nori and beets are high in potassium.
- Beet is a great source of dietary fiber.
- For omega-3 fatty acids, nori has more epa than beet.
- Nori has 12.8 times less sugar than beet.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Beets (Beets, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and beets contain similar amounts of calories - nori has 35 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, beets is much lighter in protein, much heavier in carbs and similar to nori for fat. Beets has a macronutrient ratio of 14:82:4 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Nori | |
|---|---|---|
| Protein | 14% | 50% |
| Carbohydrates | 82% | 44% |
| Fat | 4% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and beets contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 833% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Nori has 12.8 times less sugar than beet - nori has 0.49g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Nori has 261% more protein than beet - nori has 5.8g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both nori and beets are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 696% more Vitamin C than beet - nori has 39mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 129 times more Vitamin A than beet - nori has 260ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Nori and beets contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Nori and beets contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both beets and nori contain significant amounts of folate.
| Beets | Nori | |
|---|---|---|
| Thiamin | 0.031 MG | 0.098 MG |
| Riboflavin | 0.04 MG | 0.446 MG |
| Niacin | 0.334 MG | 1.47 MG |
| Pantothenic acid | 0.155 MG | 0.521 MG |
| Vitamin B6 | 0.067 MG | 0.159 MG |
| Folate | 109 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 338% more calcium than beet - nori has 70mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Nori has 125% more iron than beet - nori has 1.8mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both nori and beets are high in potassium. Nori has a little more potassium (10%) than beet by weight - nori has 356mg of potassium per 100 grams and beet has 325mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than beet per 100 grams. Both beets and nori contain small amounts of alpha linoleic acid (ALA).
| Beets | Nori | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.005 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than nori per 100 grams.
| Beets | Nori | |
|---|---|---|
| linoleic acid | 0.055 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.055 G | 0.013 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beets or Nori .
Beets 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 beets contain more calories in 100 grams?Nori and beets contain similar amounts of calories - nori has 35 calories in 100g and beet has 43 calories.
Is nori or beets better for protein?
Nori has 260% more protein than beet - nori has 5.8g of protein per 100 grams and beet has 1.6g of protein.
Does nori or beets have more carbohydrates?
By weight, nori and beets contain similar amounts of carbs - nori has 5.1g of carbs for 100g and beet has 9.6g of carbohydrates.
Does nori or beets contain more calcium?
Nori is a rich source of calcium and it has 340% more calcium than beet - nori has 70mg of calcium in 100 grams and beet has 16mg of calcium.
Does nori or beets contain more potassium?
Both nori and beets are high in potassium. Nori has a little more potassium ( 10%) than beet by weight - nori has 356mg of potassium in 100 grams and beet has 325mg of potassium.