Kimchi vs. Nori
Nutrition comparison of Kimchi and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kimchi
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kimchi and nori:
- Kimchi is a great source of iron.
- Nori has more beta-carotene than kimchi, however, kimchi contains more lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin, pantothenic acid and folate.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Kimchi (Cabbage, kimchi) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and kimchi contain similar amounts of calories - nori has 35 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, kimchi is much lighter in protein, heavier in carbs and much heavier in fat compared to nori per calorie. Kimchi has a macronutrient ratio of 24:51:25 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kimchi | Nori | |
|---|---|---|
| Protein | 24% | 67% |
| Carbohydrates | 51% | 33% |
| Fat | 25% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and kimchi contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
dietary fiber
Kimchi has 433% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Nori and kimchi contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Nori has 428% more protein than kimchi - nori has 5.8g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both nori and kimchi are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than kimchi - nori has 39mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has 51 times more Vitamin A than kimchi - nori has 260ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Nori and kimchi contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Kimchi has 990% more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, pantothenic acid and folate. Both kimchi and nori contain significant amounts of niacin and Vitamin B6.
| Kimchi | Nori | |
|---|---|---|
| Thiamin | 0.01 MG | 0.098 MG |
| Riboflavin | 0.21 MG | 0.446 MG |
| Niacin | 1.1 MG | 1.47 MG |
| Pantothenic acid | ~ | 0.521 MG |
| Vitamin B6 | 0.213 MG | 0.159 MG |
| Folate | 52 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 112% more calcium than kimchi - nori has 70mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 39% more iron than nori - nori has 1.8mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Nori is an excellent source of potassium and it has 136% more potassium than kimchi - nori has 356mg of potassium per 100 grams and kimchi has 151mg 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 kimchi per 100 grams, however, kimchi contains more lutein + zeaxanthin than nori per 100 grams.
| Kimchi | Nori | |
|---|---|---|
| beta-carotene | 55 UG | 3121 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 49 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than kimchi per 100 grams.
| Kimchi | Nori | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.137 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, kimchi has more linoleic acid than nori per 100 grams.
| Kimchi | Nori | |
|---|---|---|
| linoleic acid | 0.104 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.104 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.
Kimchi 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 % |
|
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 kimchi contain more calories in 100 grams?Nori and kimchi contain similar amounts of calories - nori has 35 calories in 100g and kimchi has 15 calories.
Is nori or kimchi better for protein?
Nori has 430% more protein than kimchi - nori has 5.8g of protein per 100 grams and kimchi has 1.1g of protein.
Does nori or kimchi have more carbohydrates?
By weight, nori and kimchi contain similar amounts of carbs - nori has 5.1g of carbs for 100g and kimchi has 2.4g of carbohydrates.
Does nori or kimchi contain more calcium?
Nori is a rich source of calcium and it has 110% more calcium than kimchi - nori has 70mg of calcium in 100 grams and kimchi has 33mg of calcium.
Does nori or kimchi contain more potassium?
Nori is a rich source of potassium and it has 140% more potassium than kimchi - nori has 356mg of potassium in 100 grams and kimchi has 151mg of potassium.