Nori vs. Spirulina
Nutrition comparison of Nori and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and spirulina:
- Both nori and spirulina are high in calcium and potassium.
- Nori has 3.6 times less carbohydrates than spirulina.
- Nori has 42.4 times less saturated fat than spirulina.
- Nori is an excellent source of Vitamin A and Vitamin C.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Spirulina is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and nori has 88% less calories than spirulina - nori has 35 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, nori is heavier in protein, heavier in carbs and lighter in fat compared to spirulina per calorie. Nori has a macronutrient ratio of 67:33:0 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Spirulina | |
|---|---|---|
| Protein | 67% | 59% |
| Carbohydrates | 33% | 25% |
| Fat | ~ | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 3.6 times less carbohydrates than spirulina - nori has 5.1g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 11 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Nori and spirulina contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 889% more protein than nori - nori has 5.8g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Nori has 42.4 times less saturated fat than spirulina - nori has 0.06g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 286% more Vitamin C than spirulina - nori has 39mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 797% more Vitamin A than spirulina - nori has 260ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 400% more Vitamin E than nori - nori has 1mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 538% more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both nori and spirulina contain significant amounts of folate.
| Nori | Spirulina | |
|---|---|---|
| Thiamin | 0.098 MG | 2.38 MG |
| Riboflavin | 0.446 MG | 3.67 MG |
| Niacin | 1.47 MG | 12.82 MG |
| Pantothenic acid | 0.521 MG | 3.48 MG |
| Vitamin B6 | 0.159 MG | 0.364 MG |
| Folate | 146 UG | 94 UG |
Minerals
calcium
Both nori and spirulina are high in calcium. Spirulina has 71% more calcium than nori - nori has 70mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 14 times more iron than nori - nori has 1.8mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both nori and spirulina are high in potassium. Spirulina has 283% more potassium than nori - nori has 356mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than spirulina per 100 grams.
| Nori | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.823 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than nori per 100 grams.
| Nori | Spirulina | |
|---|---|---|
| linoleic acid | 0.004 G | 1.254 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 1.254 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.
Nori g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Spirulina is high in calories and nori has 90% less calories than spirulina - nori has 35 calories in 100g and spirulina has 290 calories.
Is nori or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 890% more protein than nori - nori has 5.8g of protein per 100 grams and spirulina has 57.5g of protein.
Does nori or spirulina have more carbohydrates?
By weight, nori has 3.6 times fewer carbohydrates than spirulina - nori has 5.1g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does nori or spirulina contain more calcium?
Both nori and spirulina are high in calcium. Spirulina has 70% more calcium than nori - nori has 70mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does nori or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 14 times more iron than nori - nori has 1.8mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does nori or spirulina contain more potassium?
Both nori and spirulina are high in potassium. Spirulina has 280% more potassium than nori - nori has 356mg of potassium in 100 grams and spirulina has 1363mg of potassium.