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.
Detailed nutritional comparison of whole milk 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: 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.


Image of Whole Milk src
Image of Nori src

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, lighter in carbs and much heavier in fat compared to nori per calorie. Whole milk has a macronutrient ratio of 21:31:48 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Nori
Protein 21% 50%
Carbohydrates 31% 44%
Fat 48% 6%
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

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,

Whole Milk Nori
beta-carotene 7 UG 3121 UG

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 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 Whole Milk or Nori .

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Nori (Seaweed, laver, raw) .

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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.