Flaxseeds vs. Nori
Nutrition comparison of Flaxseeds and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and nori:
- Both nori and flaxseeds are high in calcium and potassium.
- Flaxseed has more lutein + zeaxanthin than nori, however, nori contains more beta-carotene than flaxseed.
- Flaxseed has more thiamin and Vitamin B6, however, nori contains more riboflavin.
- Flaxseed is an excellent source of dietary fiber, iron and protein.
- Nori has signficantly less carbohydrates than flaxseed.
- Nori has signficantly less saturated fat than flaxseed.
- Nori is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and nori has 93% less calories than flaxseed - nori has 35 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseeds is much lighter in protein, lighter in carbs and much heavier in fat compared to nori per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Nori | |
|---|---|---|
| Protein | 13% | 67% |
| Carbohydrates | 21% | 33% |
| Fat | 66% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori has signficantly less carbohydrates than flaxseed - nori has 5.1g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 90 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Nori and flaxseeds contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 215% more protein than nori - nori has 5.8g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Nori has signficantly less saturated fat than flaxseed - nori has 0.06g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 64 times more Vitamin C than flaxseed - nori has 39mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than flaxseed - nori has 260ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Nori and flaxseeds contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Nori and flaxseeds contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and Vitamin B6, however, nori contains more riboflavin. Both flaxseeds and nori contain significant amounts of niacin, pantothenic acid and folate.
| Flaxseeds | Nori | |
|---|---|---|
| Thiamin | 1.644 MG | 0.098 MG |
| Riboflavin | 0.161 MG | 0.446 MG |
| Niacin | 3.08 MG | 1.47 MG |
| Pantothenic acid | 0.985 MG | 0.521 MG |
| Vitamin B6 | 0.473 MG | 0.159 MG |
| Folate | 87 UG | 146 UG |
Minerals
calcium
Both nori and flaxseeds are high in calcium. Flaxseed has 264% more calcium than nori - nori has 70mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 218% more iron than nori - nori has 1.8mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both nori and flaxseeds are high in potassium. Flaxseed has 128% more potassium than nori - nori has 356mg of potassium per 100 grams and flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than nori per 100 grams, however, nori contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Nori | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | ~ |
| beta-carotene | ~ | 3121 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than flaxseed per 100 grams.
| Flaxseeds | Nori | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 22.813 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than nori per 100 grams.
| Flaxseeds | Nori | |
|---|---|---|
| other omega 6 | ~ | 0.009 G |
| linoleic acid | 5.903 G | 0.004 G |
| Total | 5.903 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.
Flaxseeds 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 % |
|
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 % |
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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 % |
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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 % |
|
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 % |
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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 flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and nori has 90% less calories than flaxseed - nori has 35 calories in 100g and flaxseed has 534 calories.
Is nori or flaxseeds better for protein?
Flaxseed is a fantastic source of protein and it has 220% more protein than nori - nori has 5.8g of protein per 100 grams and flaxseed has 18.3g of protein.
Does nori or flaxseeds have more carbohydrates?
By weight, nori has signficantly fewer carbohydrates than flaxseed - nori has 5.1g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does nori or flaxseeds contain more calcium?
Both nori and flaxseeds are high in calcium. Flaxseed has 260% more calcium than nori - nori has 70mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does nori or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 220% more iron than nori - nori has 1.8mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does nori or flaxseeds contain more potassium?
Both nori and flaxseeds are high in potassium. Flaxseed has 130% more potassium than nori - nori has 356mg of potassium in 100 grams and flaxseed has 813mg of potassium.