Nori vs. Watercress

Nutrition comparison of Nori and Watercress


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

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

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

  • Both nori and watercress are high in Vitamin A, Vitamin C, calcium and potassium.
  • Nori has more riboflavin, niacin and folate.
  • Nori has signficantly more iron than watercress.
  • Watercress has 69% less calories than nori.
  • Watercress is an excellent source of Vitamin K.
Detailed nutritional comparison of nori and watercress 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 Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.


Image of Nori src
Image of Watercress src

Calories and Carbs

calories

Watercress has 69% less calories than nori - nori has 35 calories per 100 grams and watercress has 11 calories.

For macronutrient ratios, nori is similar to watercress for protein, carbs and fat. Nori has a macronutrient ratio of 67:33:0 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nori Watercress
Protein 67% 67%
Carbohydrates 33% 33%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Nori and watercress contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.

dietary fiber

Nori and watercress contain similar amounts of dietary fiber - nori has 0.3g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.

sugar

Nori and watercress contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and watercress has 0.2g of sugar.

Protein

protein

Nori has 153% more protein than watercress - nori has 5.8g of protein per 100 grams and watercress has 2.3g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both nori and watercress are high in Vitamin C. Watercress has a little more Vitamin C (10%) than nori by weight - nori has 39mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.

Vitamin A

Both nori and watercress are high in Vitamin A. Nori has 63% more Vitamin A than watercress - nori has 260ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.

Vitamin E

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

Vitamin K

Watercress is an excellent source of Vitamin K and it has 61 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.

The B Vitamins

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

Nori Watercress
Thiamin 0.098 MG 0.09 MG
Riboflavin 0.446 MG 0.12 MG
Niacin 1.47 MG 0.2 MG
Pantothenic acid 0.521 MG 0.31 MG
Vitamin B6 0.159 MG 0.129 MG
Folate 146 UG 9 UG

Minerals

calcium

Both nori and watercress are high in calcium. Watercress has 71% more calcium than nori - nori has 70mg of calcium per 100 grams and watercress has 120mg of calcium.

iron

Nori has signficantly more iron than watercress - nori has 1.8mg of iron per 100 grams and watercress has 0.2mg of iron.

potassium

Both nori and watercress are high in potassium. Nori has a little more potassium (8%) than watercress by weight - nori has 356mg of potassium per 100 grams and watercress has 330mg 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, both nori and watercress contain significant amounts of beta-carotene.

Nori Watercress
beta-carotene 3121 UG 1914 UG
lutein + zeaxanthin ~ 5767 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than watercress per 100 grams.

Nori Watercress
alpha linoleic acid 0.001 G 0.023 G
EPA 0.08 G ~
Total 0.081 G 0.023 G

omega 6s

Comparing omega-6 fatty acids, both nori and watercress contain small amounts of linoleic acid.

Nori Watercress
linoleic acid 0.004 G 0.012 G
other omega 6 0.009 G ~
Total 0.013 G 0.012 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: Nori (Seaweed, laver, raw) and Watercress (Watercress, raw) .

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G Water G
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FAQ

Does nori or watercress contain more calories in 100 grams?
Watercress has 70% less calories than nori - nori has 35 calories in 100g and watercress has 11 calories.

Is nori or watercress better for protein?
Nori has 150% more protein than watercress - nori has 5.8g of protein per 100 grams and watercress has 2.3g of protein.

Does nori or watercress have more carbohydrates?
By weight, nori and watercress contain similar amounts of carbs - nori has 5.1g of carbs for 100g and watercress has 1.3g of carbohydrates.

Does nori or watercress contain more calcium?
Both nori and watercress are high in calcium. Watercress has 70% more calcium than nori - nori has 70mg of calcium in 100 grams and watercress has 120mg of calcium.

Does nori or watercress contain more potassium?
Both nori and watercress are high in potassium. Nori has a little more potassium ( 10%) than watercress by weight - nori has 356mg of potassium in 100 grams and watercress has 330mg of potassium.

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