Marjoram vs. Nori
Nutrition comparison of Marjoram and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
marjoram
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in marjoram and nori:
- Both nori and marjoram are high in Vitamin A, Vitamin C, calcium and potassium.
- Marjoram has more thiamin, niacin and Vitamin B6, however, nori contains more pantothenic acid.
- Marjoram is an excellent source of Vitamin K, dietary fiber, iron and protein.
USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and nori has 87% less calories than marjoram - nori has 35 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, marjoram is much lighter in protein, much heavier in carbs and similar to nori for fat. Marjoram has a macronutrient ratio of 20:80:0 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Marjoram | Nori | |
|---|---|---|
| Protein | 20% | 67% |
| Carbohydrates | 80% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and nori has 92% less carbohydrates than marjoram - nori has 5.1g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Marjoram is an excellent source of dietary fiber and it has 133 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Nori and marjoram contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and marjoram has 4.1g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 118% more protein than nori - nori has 5.8g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Both nori and marjoram are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Both nori and marjoram are high in Vitamin C. Marjoram has 32% more Vitamin C than nori - nori has 39mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Both nori and marjoram are high in Vitamin A. Marjoram has 55% more Vitamin A than nori - nori has 260ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Nori and marjoram contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Marjoram is an excellent source of Vitamin K and it has 154 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, niacin and Vitamin B6, however, nori contains more pantothenic acid. Both marjoram and nori contain significant amounts of riboflavin and folate.
| Marjoram | Nori | |
|---|---|---|
| Thiamin | 0.289 MG | 0.098 MG |
| Riboflavin | 0.316 MG | 0.446 MG |
| Niacin | 4.12 MG | 1.47 MG |
| Pantothenic acid | ~ | 0.521 MG |
| Vitamin B6 | 1.19 MG | 0.159 MG |
| Folate | 274 UG | 146 UG |
Minerals
calcium
Both nori and marjoram are high in calcium. Marjoram has 27 times more calcium than nori - nori has 70mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Marjoram is an excellent source of iron and it has 44 times more iron than nori - nori has 1.8mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Both nori and marjoram are high in potassium. Marjoram has 328% more potassium than nori - nori has 356mg of potassium per 100 grams and marjoram has 1522mg 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 marjoram and nori contain significant amounts of beta-carotene.
| Marjoram | Nori | |
|---|---|---|
| beta-carotene | 4806 UG | 3121 UG |
| lutein + zeaxanthin | 1895 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than marjoram per 100 grams.
| Marjoram | Nori | |
|---|---|---|
| alpha linoleic acid | 3.23 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 3.23 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than nori per 100 grams.
| Marjoram | Nori | |
|---|---|---|
| linoleic acid | 1.175 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 1.175 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.
Marjoram 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 marjoram contain more calories in 100 grams?Marjoram is high in calories and nori has 90% less calories than marjoram - nori has 35 calories in 100g and marjoram has 271 calories.
Is nori or marjoram better for protein?
Marjoram is a fantastic source of protein and it has 120% more protein than nori - nori has 5.8g of protein per 100 grams and marjoram has 12.7g of protein.
Does nori or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and nori has 90% fewer carbohydrates than marjoram - nori has 5.1g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does nori or marjoram contain more calcium?
Both nori and marjoram are high in calcium. Marjoram has 27 times more calcium than nori - nori has 70mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does nori or marjoram contain more iron?
Marjoram is an abundant source of iron and it has 44 times more iron than nori - nori has 1.8mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does nori or marjoram contain more potassium?
Both nori and marjoram are high in potassium. Marjoram has 330% more potassium than nori - nori has 356mg of potassium in 100 grams and marjoram has 1522mg of potassium.