USDA-derived comparison
Nori (Seaweed) vs Spinach
Nori (Seaweed) leads for Vitamin C and Vitamin B2; Spinach answers with Vitamin K, Folate and Vitamin A.
Who each is for: Choose nori (Seaweed) for vitamin C and vitamin B2. Choose spinach for vitamin K and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Nori (Seaweed)
Typical serving: a 10g portion (10g)
19/100
Spinach
Typical serving: 2 cups (60g)
27/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Nori (Seaweed) | Spinach |
|---|---|---|
| Calories | 35 kcal | 23 kcal |
| Protein | 6 g | 3 g |
| Carbs | 5 g | 4 g |
| Fat | 0 g | 0 g |
| Fiber | 0 g | 2 g |
| Sat fat | 0 g | 0 g |
| Sodium | 48 mg | 79 mg |
| Potassium | 356 mg | 558 mg |
| Calcium | 70 mg | 99 mg |
| Iron | 1.8 mg | 2.7 mg |
| Magnesium | 2 mg | 79 mg |
| Zinc | 1.1 mg | 0.5 mg |
| Vitamin C | 39 mg | 28 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 146 µg | 194 µg |
Servings differ: a 10g portion of nori (seaweed) is about 10g, 2 cups of spinach about 60g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate