Quick Summary
When to Choose Nori (Seaweed)
Choose tempeh for firmer texture, more versatile flavor, and higher protein concentration per serving.
When to Choose Natto
Choose natto for unique vitamin K2 (MK-7), nattokinase enzyme for heart health, and traditional Japanese preparation.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Nori (Seaweed) | Natto | Winner |
|---|---|---|---|
| Calories | 35 | 106 | 🏆 Nori (Seaweed) |
| Protein | 5.8g | 8.9g | 🏆 Natto |
| Carbohydrates | 5.1g | 7.1g | |
| Fiber | 0.3g | 2.5g | 🏆 Natto |
Key Vitamins & Minerals
Iron
🏆 Natto has 2.2x more
Health Benefits Comparison
Nori (Seaweed) Benefits
- Highest iodine content for thyroid function
- One of few plant sources of vitamin B12
- Contains omega-3 EPA naturally
- Rich in minerals from the ocean
- Supports gut health with unique fibers
Natto Benefits
- Highest vitamin K2 source (870µg per 100g) directs calcium to bones and away from arteries
- Nattokinase enzyme supports healthy blood clotting and circulation
- Complete protein (17.7g per 100g) with improved digestibility from fermentation
- Probiotic Bacillus subtilis supports gut health and vitamin production
Practical Considerations
💰 Cost
Nori (Seaweed): Moderate
Natto: Moderate
🕒 Preparation
Nori (Seaweed): Easy
Natto: Easy
📦 Storage
Nori (Seaweed): Refrigerate
Natto: Refrigerate
🍽️ Versatility
Nori (Seaweed): Very versatile
Natto: Very versatile
The Bottom Line
Both Nori (Seaweed) and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Nori (Seaweed) if: Choose tempeh for firmer texture, more versatile flavor, and higher protein concentration per serving.
Choose Natto if: Choose natto for unique vitamin K2 (MK-7), nattokinase enzyme for heart health, and traditional Japanese preparation.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Nori (Seaweed) and Natto in Nutrivio
Compare how Nori (Seaweed) and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
