Nori vs. Romaine Lettuce
Nutrition comparison of Nori and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and romaine lettuce:
- Both nori and romaine lettuce are high in Vitamin A and potassium.
- Nori has more riboflavin, niacin and pantothenic acid.
- Nori is an excellent source of Vitamin C and calcium.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and romaine lettuce contain similar amounts of calories - nori has 35 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and lighter in fat compared to romaine lettuce per calorie. Nori has a macronutrient ratio of 67:33:0 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Romaine Lettuce | |
|---|---|---|
| Protein | 67% | 26% |
| Carbohydrates | 33% | 65% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and romaine lettuce contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 600% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Nori and romaine lettuce contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Nori has 372% more protein than romaine lettuce - nori has 5.8g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both nori and romaine lettuce are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 875% more Vitamin C than romaine lettuce - nori has 39mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Both nori and romaine lettuce are high in Vitamin A. Romaine lettuce has 68% more Vitamin A than nori - nori has 260ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Nori and romaine lettuce contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 24 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, niacin and pantothenic acid. Both nori and romaine lettuce contain significant amounts of thiamin, Vitamin B6 and folate.
| Nori | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.098 MG | 0.072 MG |
| Riboflavin | 0.446 MG | 0.067 MG |
| Niacin | 1.47 MG | 0.313 MG |
| Pantothenic acid | 0.521 MG | 0.142 MG |
| Vitamin B6 | 0.159 MG | 0.074 MG |
| Folate | 146 UG | 136 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 112% more calcium than romaine lettuce - nori has 70mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Nori has 86% more iron than romaine lettuce - nori has 1.8mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both nori and romaine lettuce are high in potassium. Nori has 44% more potassium than romaine lettuce - nori has 356mg of potassium per 100 grams and romaine lettuce has 247mg 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, both nori and romaine lettuce contain significant amounts of beta-carotene.
| Nori | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 3121 UG | 5226 UG |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than romaine lettuce per 100 grams.
| Nori | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.113 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both nori and romaine lettuce contain small amounts of linoleic acid.
| Nori | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.004 G | 0.047 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Nori g
()
|
Daily Values (%) |
Romaine Lettuce 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 % |
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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 % |
|
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 % |
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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 romaine lettuce contain more calories in 100 grams?Nori and romaine lettuce contain similar amounts of calories - nori has 35 calories in 100g and romaine lettuce has 17 calories.
Is nori or romaine lettuce better for protein?
Nori has 370% more protein than romaine lettuce - nori has 5.8g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Does nori or romaine lettuce have more carbohydrates?
By weight, nori and romaine lettuce contain similar amounts of carbs - nori has 5.1g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does nori or romaine lettuce contain more calcium?
Nori is a rich source of calcium and it has 110% more calcium than romaine lettuce - nori has 70mg of calcium in 100 grams and romaine lettuce has 33mg of calcium.
Does nori or romaine lettuce contain more potassium?
Both nori and romaine lettuce are high in potassium. Nori has 40% more potassium than romaine lettuce - nori has 356mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.