Orange vs. Nori
Nutrition comparison of Orange and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and nori:
- Both nori and orange are high in Vitamin C and calcium.
- Nori has 17.6 times less sugar than orange.
- Nori has 56% less carbohydrates than orange.
- Nori has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than nori.
- Nori has more riboflavin, niacin, Vitamin B6 and folate.
- Nori has signficantly more iron than orange.
- Nori is an excellent source of Vitamin A and potassium.
- Orange is a great source of dietary fiber.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and orange contain similar amounts of calories - nori has 35 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Orange has a macronutrient ratio of 6:91:4 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Nori | |
|---|---|---|
| Protein | 6% | 67% |
| Carbohydrates | 91% | 33% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 56% less carbohydrates than orange - nori has 5.1g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 700% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Nori has 17.6 times less sugar than orange - nori has 0.49g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Nori has 730% more protein than orange - nori has 5.8g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both nori and orange are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both nori and orange are high in Vitamin C. Orange has 15% more Vitamin C than nori - nori has 39mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 22 times more Vitamin A than orange - nori has 260ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Nori and orange contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Nori and orange contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Nori has more riboflavin, niacin, Vitamin B6 and folate. Both orange and nori contain significant amounts of thiamin and pantothenic acid.
| Orange | Nori | |
|---|---|---|
| Thiamin | 0.1 MG | 0.098 MG |
| Riboflavin | 0.04 MG | 0.446 MG |
| Niacin | 0.4 MG | 1.47 MG |
| Pantothenic acid | 0.25 MG | 0.521 MG |
| Vitamin B6 | 0.051 MG | 0.159 MG |
| Folate | 17 UG | 146 UG |
Minerals
calcium
Both nori and orange are high in calcium. Nori has 63% more calcium than orange - nori has 70mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Nori has signficantly more iron than orange - nori has 1.8mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Nori is an excellent source of potassium and it has 111% more potassium than orange - nori has 356mg of potassium per 100 grams and orange has 169mg 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 orange per 100 grams, however, orange contains more lutein + zeaxanthin than nori per 100 grams.
| Orange | Nori | |
|---|---|---|
| beta-carotene | 71 UG | 3121 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than orange per 100 grams.
| Orange | Nori | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.011 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, both orange and nori contain small amounts of linoleic acid.
| Orange | Nori | |
|---|---|---|
| linoleic acid | 0.031 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.031 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.
Orange 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 orange contain more calories in 100 grams?Nori and orange contain similar amounts of calories - nori has 35 calories in 100g and orange has 46 calories.
Is nori or orange better for protein?
Nori has 730% more protein than orange - nori has 5.8g of protein per 100 grams and orange has 0.7g of protein.
Does nori or orange have more carbohydrates?
By weight, nori has 60% fewer carbohydrates than orange - nori has 5.1g of carbs for 100g and orange has 11.5g of carbohydrates.
Does nori or orange contain more calcium?
Both nori and orange are high in calcium. Nori has 60% more calcium than orange - nori has 70mg of calcium in 100 grams and orange has 43mg of calcium.
Does nori or orange contain more potassium?
Nori is a rich source of potassium and it has 110% more potassium than orange - nori has 356mg of potassium in 100 grams and orange has 169mg of potassium.