Egg Yolk vs. Nori
Nutrition comparison of Egg Yolk and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and nori:
- Both nori and egg yolk are high in Vitamin A and calcium.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D and protein.
- Nori has more beta-carotene than egg yolk, however, egg yolk contains more alpha-carotene and lutein + zeaxanthin than nori.
- Nori has more niacin, however, egg yolk contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Nori is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and nori has 89% less calories than egg yolk - nori has 35 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is much lighter in protein, much lighter in carbs and much heavier in fat compared to nori per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Nori | |
|---|---|---|
| Protein | 20% | 67% |
| Carbohydrates | 5% | 33% |
| Fat | 75% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and egg yolk contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Nori has more dietary fiber than egg yolk - nori has 0.3g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Nori and egg yolk contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 173% more protein than nori - nori has 5.8g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and nori has 99% less saturated fat than egg yolk - nori has 0.06g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and nori has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than egg yolk - nori has 39mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Both nori and egg yolk are high in Vitamin A. Egg yolk has 47% more Vitamin A than nori - nori has 260ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than nori - egg yolk has 218iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Egg yolk has 158% more Vitamin E than nori - nori has 1mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Nori and egg yolk contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Nori has more niacin, however, egg yolk contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both egg yolk and nori contain significant amounts of thiamin, riboflavin and folate.
| Egg Yolk | Nori | |
|---|---|---|
| Thiamin | 0.176 MG | 0.098 MG |
| Riboflavin | 0.528 MG | 0.446 MG |
| Niacin | 0.024 MG | 1.47 MG |
| Pantothenic acid | 2.99 MG | 0.521 MG |
| Vitamin B6 | 0.35 MG | 0.159 MG |
| Folate | 146 UG | 146 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both nori and egg yolk are high in calcium. Egg yolk has 84% more calcium than nori - nori has 70mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 52% more iron than nori - nori has 1.8mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Nori is an excellent source of potassium and it has 227% more potassium than egg yolk - nori has 356mg of potassium per 100 grams and egg yolk has 109mg 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 egg yolk per 100 grams, however, egg yolk contains more alpha-carotene and lutein + zeaxanthin than nori per 100 grams.
| Egg Yolk | Nori | |
|---|---|---|
| beta-carotene | 88 UG | 3121 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA) and dha than nori per 100 grams, however, nori contains more epa than egg yolk per 100 grams.
| Egg Yolk | Nori | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.001 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | 0.08 G |
| Total | 0.228 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than nori per 100 grams.
| Egg Yolk | Nori | |
|---|---|---|
| other omega 6 | 0.438 G | 0.009 G |
| linoleic acid | 3.538 G | 0.004 G |
| Total | 3.976 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.
Egg Yolk 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 egg yolk contain more calories in 100 grams?Egg yolk is high in calories and nori has 90% less calories than egg yolk - nori has 35 calories in 100g and egg yolk has 322 calories.
Is nori or egg yolk better for protein?
Egg yolk is a fantastic source of protein and it has 170% more protein than nori - nori has 5.8g of protein per 100 grams and egg yolk has 15.9g of protein.
Does nori or egg yolk have more carbohydrates?
By weight, nori and egg yolk contain similar amounts of carbs - nori has 5.1g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does nori or egg yolk contain more calcium?
Both nori and egg yolk are high in calcium. Egg yolk has 80% more calcium than nori - nori has 70mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does nori or egg yolk contain more potassium?
Nori is a rich source of potassium and it has 230% more potassium than egg yolk - nori has 356mg of potassium in 100 grams and egg yolk has 109mg of potassium.