Nori vs. Peas
Nutrition comparison of Nori and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and peas:
- Both nori and peas are high in Vitamin C and potassium.
- Nori has 10.5 times less sugar than pea.
- Nori has 57% less calories than pea.
- Nori has 65% less carbohydrates than pea.
- Nori has more beta-carotene than pea, however, pea contains more alpha-carotene and lutein + zeaxanthin than nori.
- Nori is an excellent source of Vitamin A and calcium.
- Pea has more thiamin, however, nori contains more riboflavin, pantothenic acid and folate.
- Pea is an excellent source of dietary fiber.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori has 57% less calories than pea - nori has 35 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and lighter in fat compared to peas per calorie. Nori has a macronutrient ratio of 67:33:0 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Peas | |
|---|---|---|
| Protein | 67% | 26% |
| Carbohydrates | 33% | 69% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 65% less carbohydrates than pea - nori has 5.1g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 18 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Nori has 10.5 times less sugar than pea - nori has 0.49g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Nori and peas contain similar amounts of protein - nori has 5.8g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both nori and peas are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both nori and peas are high in Vitamin C. Nori is very similar to nori for Vitamin C - nori has 39mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 584% more Vitamin A than pea - nori has 260ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Nori and peas contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 520% more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, however, nori contains more riboflavin, pantothenic acid and folate. Both nori and peas contain significant amounts of niacin and Vitamin B6.
| Nori | Peas | |
|---|---|---|
| Thiamin | 0.098 MG | 0.266 MG |
| Riboflavin | 0.446 MG | 0.132 MG |
| Niacin | 1.47 MG | 2.09 MG |
| Pantothenic acid | 0.521 MG | 0.104 MG |
| Vitamin B6 | 0.159 MG | 0.169 MG |
| Folate | 146 UG | 65 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 180% more calcium than pea - nori has 70mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Nori and peas contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both nori and peas are high in potassium. Nori has 46% more potassium than pea - nori has 356mg of potassium per 100 grams and pea has 244mg 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 pea per 100 grams, however, pea contains more alpha-carotene and lutein + zeaxanthin than nori per 100 grams.
| Nori | Peas | |
|---|---|---|
| beta-carotene | 3121 UG | 449 UG |
| alpha-carotene | ~ | 21 UG |
| lutein + zeaxanthin | ~ | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than pea per 100 grams.
| Nori | Peas | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.035 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than nori per 100 grams.
| Nori | Peas | |
|---|---|---|
| linoleic acid | 0.004 G | 0.152 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.152 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.
Nori g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Nori has 60% less calories than pea - nori has 35 calories in 100g and pea has 81 calories.
Is nori or peas better for protein?
Nori and peas contain similar amounts of protein - nori has 5.8g of protein per 100 grams and pea has 5.4g of protein.
Does nori or peas have more carbohydrates?
By weight, nori has 70% fewer carbohydrates than pea - nori has 5.1g of carbs for 100g and pea has 14.5g of carbohydrates.
Does nori or peas contain more calcium?
Nori is a rich source of calcium and it has 180% more calcium than pea - nori has 70mg of calcium in 100 grams and pea has 25mg of calcium.
Does nori or peas contain more potassium?
Both nori and peas are high in potassium. Nori has 50% more potassium than pea - nori has 356mg of potassium in 100 grams and pea has 244mg of potassium.