Nori vs. Zucchini
Nutrition comparison of Nori and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and zucchini:
- Both nori and zucchini are high in Vitamin C and potassium.
- Nori has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Nori has signficantly more iron than zucchini.
- Nori is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and zucchini contain similar amounts of calories - nori has 35 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and lighter in fat compared to zucchini per calorie. Nori has a macronutrient ratio of 67:33:0 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Zucchini | |
|---|---|---|
| Protein | 67% | 24% |
| Carbohydrates | 33% | 62% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and zucchini contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Zucchini has 233% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Nori and zucchini contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Nori has 380% more protein than zucchini - nori has 5.8g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both nori and zucchini are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both nori and zucchini are high in Vitamin C. Nori has 118% more Vitamin C than zucchini - nori has 39mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 25 times more Vitamin A than zucchini - nori has 260ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Nori and zucchini contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Nori and zucchini contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both nori and zucchini contain significant amounts of Vitamin B6.
| Nori | Zucchini | |
|---|---|---|
| Thiamin | 0.098 MG | 0.045 MG |
| Riboflavin | 0.446 MG | 0.094 MG |
| Niacin | 1.47 MG | 0.451 MG |
| Pantothenic acid | 0.521 MG | 0.204 MG |
| Vitamin B6 | 0.159 MG | 0.163 MG |
| Folate | 146 UG | 24 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 338% more calcium than zucchini - nori has 70mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Nori has signficantly more iron than zucchini - nori has 1.8mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both nori and zucchini are high in potassium. Nori has 36% more potassium than zucchini - nori has 356mg of potassium per 100 grams and zucchini has 261mg 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 zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than nori per 100 grams.
| Nori | Zucchini | |
|---|---|---|
| beta-carotene | 3121 UG | 120 UG |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than zucchini per 100 grams.
| Nori | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.061 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both nori and zucchini contain small amounts of linoleic acid.
| Nori | Zucchini | |
|---|---|---|
| linoleic acid | 0.004 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.004 G | 0.031 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 (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 zucchini contain more calories in 100 grams?Nori and zucchini contain similar amounts of calories - nori has 35 calories in 100g and zucchini has 17 calories.
Is nori or zucchini better for protein?
Nori has 380% more protein than zucchini - nori has 5.8g of protein per 100 grams and zucchini has 1.2g of protein.
Does nori or zucchini have more carbohydrates?
By weight, nori and zucchini contain similar amounts of carbs - nori has 5.1g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does nori or zucchini contain more calcium?
Nori is a rich source of calcium and it has 340% more calcium than zucchini - nori has 70mg of calcium in 100 grams and zucchini has 16mg of calcium.
Does nori or zucchini contain more potassium?
Both nori and zucchini are high in potassium. Nori has 40% more potassium than zucchini - nori has 356mg of potassium in 100 grams and zucchini has 261mg of potassium.