Whole Milk vs. Nori
Nutrition comparison of Whole Milk and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and nori:
- Both nori and whole milk are high in calcium.
- Nori has 29.5 times less saturated fat than whole milk.
- Nori has 9.3 times less sugar than whole milk.
- Nori has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Nori has signficantly more iron than whole milk.
- Nori is an excellent source of Vitamin A, Vitamin C and potassium.
- Whole milk has signficantly more Vitamin D than nori.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori has 43% less calories than whole milk - nori has 35 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is much lighter in protein, much heavier in fat and similar to nori for carbs. Whole milk has a macronutrient ratio of 21:32:48 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Nori | |
|---|---|---|
| Protein | 21% | 67% |
| Carbohydrates | 32% | 33% |
| Fat | 48% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and whole milk contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Nori has more dietary fiber than whole milk - nori has 0.3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Nori has 9.3 times less sugar than whole milk - nori has 0.49g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Nori has 84% more protein than whole milk - nori has 5.8g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Nori has 29.5 times less saturated fat than whole milk - nori has 0.06g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Nori has less cholesterol than whole milk - whole milk has 10mg 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 whole milk - nori has 39mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has 465% more Vitamin A than whole milk - nori has 260ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than nori - whole milk has 51iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori and whole milk contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Nori and whole milk contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and nori contain significant amounts of pantothenic acid.
| Whole Milk | Nori | |
|---|---|---|
| Thiamin | 0.046 MG | 0.098 MG |
| Riboflavin | 0.169 MG | 0.446 MG |
| Niacin | 0.089 MG | 1.47 MG |
| Pantothenic acid | 0.373 MG | 0.521 MG |
| Vitamin B6 | 0.036 MG | 0.159 MG |
| Folate | 5 UG | 146 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both nori and whole milk are high in calcium. Whole milk has 61% more calcium than nori - nori has 70mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Nori has signficantly more iron than whole milk - nori has 1.8mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Nori is an excellent source of potassium and it has 170% more potassium than whole milk - nori has 356mg of potassium per 100 grams and whole milk has 132mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than whole milk per 100 grams.
| Whole Milk | Nori | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.075 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than nori per 100 grams.
| Whole Milk | Nori | |
|---|---|---|
| linoleic acid | 0.12 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Nori (Seaweed, laver, raw) .
Whole Milk 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 whole milk contain more calories in 100 grams?Nori has 40% less calories than whole milk - nori has 35 calories in 100g and whole milk has 61 calories.
Is nori or whole milk better for protein?
Nori has 80% more protein than whole milk - nori has 5.8g of protein per 100 grams and whole milk has 3.2g of protein.
Does nori or whole milk have more carbohydrates?
By weight, nori and whole milk contain similar amounts of carbs - nori has 5.1g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does nori or whole milk contain more calcium?
Both nori and whole milk are high in calcium. Whole milk has 60% more calcium than nori - nori has 70mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does nori or whole milk contain more potassium?
Nori is a rich source of potassium and it has 170% more potassium than whole milk - nori has 356mg of potassium in 100 grams and whole milk has 132mg of potassium.