Asparagus vs. Nori
Nutrition comparison of Asparagus and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and nori:
- Both asparagus and nori are high in potassium.
- Asparagus is a great source of dietary fiber.
- For omega-3 fatty acids, nori has more epa than asparagus.
- Nori has more beta-carotene than asparagus, however, asparagus contains more lutein + zeaxanthin than nori.
- Nori has more riboflavin and folate.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and nori contain similar amounts of calories - asparagus has 20 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, asparagus is lighter in protein, heavier in carbs and similar to nori for fat. Asparagus has a macronutrient ratio of 35:62:4 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Nori | |
|---|---|---|
| Protein | 35% | 50% |
| Carbohydrates | 62% | 44% |
| Fat | 4% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and nori contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 600% more dietary fiber than nori - asparagus has 2.1g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Asparagus and nori contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Nori has 164% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both asparagus and nori are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 596% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and nori has 39mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 584% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and nori has 260ug of Vitamin A.
Vitamin E
Asparagus and nori contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Asparagus has 940% more Vitamin K than nori - asparagus has 41.6ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Nori has more riboflavin and folate. Both asparagus and nori contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Asparagus | Nori | |
|---|---|---|
| Thiamin | 0.143 MG | 0.098 MG |
| Riboflavin | 0.141 MG | 0.446 MG |
| Niacin | 0.978 MG | 1.47 MG |
| Pantothenic acid | 0.274 MG | 0.521 MG |
| Vitamin B6 | 0.091 MG | 0.159 MG |
| Folate | 52 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 192% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Asparagus and nori contain similar amounts of iron - asparagus has 2.1mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Both asparagus and nori are high in potassium. Nori has 76% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and nori has 356mg 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 asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than nori per 100 grams.
| Asparagus | Nori | |
|---|---|---|
| beta-carotene | 449 UG | 3121 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than asparagus per 100 grams. Both asparagus and nori contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Nori | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.01 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and nori contain small amounts of linoleic acid.
| Asparagus | Nori | |
|---|---|---|
| linoleic acid | 0.04 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.04 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 Asparagus or Nori .
Asparagus g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 asparagus or nori contain more calories in 100 grams?Asparagus and nori contain similar amounts of calories - asparagus has 20 calories in 100g and nori has 35 calories.
Is asparagus or nori better for protein?
Nori has 160% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and nori has 5.8g of protein.
Does asparagus or nori have more carbohydrates?
By weight, asparagus and nori contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and nori has 5.1g of carbohydrates.
Does asparagus or nori contain more calcium?
Nori is a rich source of calcium and it has 190% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and nori has 70mg of calcium.
Does asparagus or nori contain more potassium?
Both asparagus and nori are high in potassium. Nori has 80% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and nori has 356mg of potassium.