Salmon vs. Nori
Nutrition comparison of Salmon and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and nori:
- Both nori and salmon are high in potassium.
- Nori has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Nori has signficantly more iron than salmon.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and nori has 72% less calories than salmon - nori has 35 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much lighter in carbs, much heavier in fat and similar to nori for protein. Salmon has a macronutrient ratio of 67:0:33 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Nori | |
|---|---|---|
| Protein | 67% | 67% |
| Carbohydrates | ~ | 33% |
| Fat | 33% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than nori - nori has 5.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Nori has more dietary fiber than salmon - nori has 0.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Nori and salmon contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 253% more protein than nori - nori has 5.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both nori and salmon are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and nori are low in trans fat - salmon has 0.03g of trans fat per 100 grams and nori does not contain significant amounts.
cholesterol
Nori has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than salmon - nori has 39mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has 643% more Vitamin A than salmon - nori has 260ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than nori - salmon has 435iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori and salmon contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Nori and salmon contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Nori has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and nori contain significant amounts of thiamin.
| Salmon | Nori | |
|---|---|---|
| Thiamin | 0.08 MG | 0.098 MG |
| Riboflavin | 0.105 MG | 0.446 MG |
| Niacin | 7.995 MG | 1.47 MG |
| Pantothenic acid | 1.03 MG | 0.521 MG |
| Vitamin B6 | 0.611 MG | 0.159 MG |
| Folate | 4 UG | 146 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Nori is an excellent source of calcium and it has 900% more calcium than salmon - nori has 70mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Nori has signficantly more iron than salmon - nori has 1.8mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both nori and salmon are high in potassium. Nori is very similar to nori for potassium - nori has 356mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than nori per 100 grams.
| Salmon | Nori | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.001 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | 0.08 G |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than nori per 100 grams.
| Salmon | Nori | |
|---|---|---|
| other omega 6 | 0.014 G | 0.009 G |
| linoleic acid | 0.081 G | 0.004 G |
| Total | 0.095 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.
Salmon 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 salmon contain more calories in 100 grams?Salmon is high in calories and nori has 70% less calories than salmon - nori has 35 calories in 100g and salmon has 127 calories.
Is nori or salmon better for protein?
Salmon is a fantastic source of protein and it has 250% more protein than nori - nori has 5.8g of protein per 100 grams and salmon has 20.5g of protein.
Does nori or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than nori - nori has 5.1g of carbs for 100g and salmon has no carbs..
Does nori or salmon contain more calcium?
Nori is a rich source of calcium and it has 900% more calcium than salmon - nori has 70mg of calcium in 100 grams and salmon has 7mg of calcium.
Does nori or salmon contain more potassium?
Both nori and salmon are high in potassium. Nori is very similar to nori for potassium - nori has 356mg of potassium in 100 grams and salmon has 366mg of potassium.