Nori vs. Scallion

Nutrition comparison of Nori and Scallion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of nori versus scallion (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in nori and scallion:

  • Both nori and scallion are high in Vitamin C, calcium and potassium.
  • For omega-3 fatty acids, nori has more epa than scallion.
  • Nori has more beta-carotene than scallion, however, scallion contains more lutein + zeaxanthin than nori.
  • Nori has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Nori is an excellent source of Vitamin A.
  • Scallion is a great source of dietary fiber.
  • Scallion is an excellent source of Vitamin K.
Detailed nutritional comparison of nori and scallion 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: Nori (Seaweed, laver, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.


Image of Nori src
Image of Scallion src

Calories and Carbs

calories

Nori and scallion contain similar amounts of calories - nori has 35 calories per 100 grams and scallion has 32 calories.

For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and similar to scallion for fat. Nori has a macronutrient ratio of 50:44:6 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nori Scallion
Protein 50% 19%
Carbohydrates 44% 76%
Fat 6% 5%
Alcohol ~ ~

carbohydrates

Nori and scallion contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.

dietary fiber

Scallion is a great source of dietary fiber and it has 767% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.

sugar

Nori and scallion contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and scallion has 2.3g of sugar.

Protein

protein

Nori has 217% more protein than scallion - nori has 5.8g of protein per 100 grams and scallion has 1.8g of protein.

Fat

saturated fat

Both nori and scallion are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.

Vitamins

Vitamin C

Both nori and scallion are high in Vitamin C. Nori has 107% more Vitamin C than scallion - nori has 39mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.

Vitamin A

Nori is an excellent source of Vitamin A and it has 420% more Vitamin A than scallion - nori has 260ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.

Vitamin E

Nori and scallion contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.

Vitamin K

Scallion is an excellent source of Vitamin K and it has 50 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.

The B Vitamins

Nori has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both nori and scallion contain significant amounts of thiamin.

Nori Scallion
Thiamin 0.098 MG 0.055 MG
Riboflavin 0.446 MG 0.08 MG
Niacin 1.47 MG 0.525 MG
Pantothenic acid 0.521 MG 0.075 MG
Vitamin B6 0.159 MG 0.061 MG
Folate 146 UG 64 UG

Minerals

calcium

Both nori and scallion are high in calcium. Nori is very similar to nori for calcium - nori has 70mg of calcium per 100 grams and scallion has 72mg of calcium.

iron

Nori and scallion contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and scallion has 1.5mg of iron.

potassium

Both nori and scallion are high in potassium. Nori has 29% more potassium than scallion - nori has 356mg of potassium per 100 grams and scallion has 276mg 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, nori has more beta-carotene than scallion per 100 grams, however, scallion contains more lutein + zeaxanthin than nori per 100 grams.

Nori Scallion
beta-carotene 3121 UG 598 UG
lutein + zeaxanthin ~ 1137 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, nori has more EPA than scallion per 100 grams. Both nori and scallion contain small amounts of alpha linoleic acid (ALA).

Nori Scallion
alpha linoleic acid 0.001 G 0.004 G
EPA 0.08 G ~
Total 0.081 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, scallion has more linoleic acid than nori per 100 grams.

Nori Scallion
linoleic acid 0.004 G 0.07 G
other omega 6 0.009 G ~
Total 0.013 G 0.07 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 Nori or Scallion .

Note: The specific food items compared are: Nori (Seaweed, laver, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .

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FAQ

Does nori or scallion contain more calories in 100 grams?
Nori and scallion contain similar amounts of calories - nori has 35 calories in 100g and scallion has 32 calories.

Is nori or scallion better for protein?
Nori has 220% more protein than scallion - nori has 5.8g of protein per 100 grams and scallion has 1.8g of protein.

Does nori or scallion have more carbohydrates?
By weight, nori and scallion contain similar amounts of carbs - nori has 5.1g of carbs for 100g and scallion has 7.3g of carbohydrates.

Does nori or scallion contain more calcium?
Both nori and scallion are high in calcium. Nori is very similar to nori for calcium - nori has 70mg of calcium in 100 grams and scallion has 72mg of calcium.

Does nori or scallion contain more potassium?
Both nori and scallion are high in potassium. Nori has 30% more potassium than scallion - nori has 356mg of potassium in 100 grams and scallion has 276mg of potassium.