Nori vs. Pumpkin Puree
Nutrition comparison of Nori and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and pumpkin puree:
- Both pumpkin puree and nori are high in Vitamin A and potassium.
- For omega-3 fatty acids, nori has more epa than pumpkin puree.
- Nori has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Nori is an excellent source of Vitamin C and calcium.
- Pumpkin puree is a great source of dietary fiber.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and nori contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and lighter in fat compared to pumpkin puree per calorie. Nori has a macronutrient ratio of 67:33:0 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Pumpkin Puree | |
|---|---|---|
| Protein | 67% | 11% |
| Carbohydrates | 33% | 82% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and nori contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 867% more dietary fiber than nori - pumpkin puree has 2.9g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Pumpkin puree and nori contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Nori has 428% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both pumpkin puree and nori are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 829% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and nori has 39mg of Vitamin C.
Vitamin A
Both pumpkin puree and nori are high in Vitamin A. Pumpkin puree has 199% more Vitamin A than nori - pumpkin puree has 778ug of Vitamin A per 100 grams and nori has 260ug of Vitamin A.
Vitamin E
Pumpkin puree and nori contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Pumpkin puree and nori contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both nori and pumpkin puree contain significant amounts of pantothenic acid.
| Nori | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.098 MG | 0.024 MG |
| Riboflavin | 0.446 MG | 0.054 MG |
| Niacin | 1.47 MG | 0.367 MG |
| Pantothenic acid | 0.521 MG | 0.4 MG |
| Vitamin B6 | 0.159 MG | 0.056 MG |
| Folate | 146 UG | 12 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 169% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Nori has 29% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Both pumpkin puree and nori are high in potassium. Nori has 73% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and nori has 356mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than pumpkin puree per 100 grams. Both nori and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Nori | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.008 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both nori and pumpkin puree contain small amounts of linoleic acid.
| Nori | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.004 G | 0.007 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.007 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.
Note: The specific food items compared are: Nori (Seaweed, laver, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Nori g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or nori contain more calories in 100 grams?Pumpkin puree and nori contain similar amounts of calories - pumpkin puree has 34 calories in 100g and nori has 35 calories.
Is pumpkin puree or nori better for protein?
Nori has 430% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and nori has 5.8g of protein.
Does pumpkin puree or nori have more carbohydrates?
By weight, pumpkin puree and nori contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and nori has 5.1g of carbohydrates.
Does pumpkin puree or nori contain more calcium?
Nori is a rich source of calcium and it has 170% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and nori has 70mg of calcium.
Does pumpkin puree or nori contain more potassium?
Both pumpkin puree and nori are high in potassium. Nori has 70% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and nori has 356mg of potassium.