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.
Detailed nutritional comparison of salmon and nori is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Nori src

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 heavier in protein, much lighter in carbs and much heavier in fat compared to nori per calorie. Salmon has a macronutrient ratio of 67:0:33 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Nori
Protein 67% 50%
Carbohydrates ~ 44%
Fat 33% 6%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Salmon or Nori .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Nori (Seaweed, laver, raw) .

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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.

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