Nori vs Wakame – Which is Healthier?

Our Verdict

When comparing nori to wakame, we picked the nori.

Why?

It was close, and both of these seaweed options are great!

In terms of macros, nori has more protein while wakame has more carbs; they’re about equal on fiber. While the difference in protein and carbs isn’t big, out of the two we’ll prioritize protein, and thus say nori gets a notional win here—but as it’s so close, one could just as easily call it a tie.

In the category of vitamins both are very rich in many minerals, but nori has more of vitamins A, B1, B2, B6, B12*, and C, while wakame has more of vitamins B5, B9, K, and choline. Thus, a 6:4 victory for nori.

*Yes, nori is one of those rare vegan foods that naturally contain vitamin B12; it’s because of the composition of the algae that this seaweed is made of, which includes some beneficial B12-making bacteria. Meanwhile, wakame is “just” a kelp, so it doesn’t have B12.

When it comes to minerals, nori has more potassium and zinc, while wakame has more calcium and magnesium. They’re equal on other minerals, except: it’s worth noting that wakame is moderately high in sodium, while nori has very little sodium. So, either a tie-breaking win for nori, or just a tie.

Adding up the sections gives nori the overall win; it’s only the margin of the win that’s reasonably debatable. Still, enjoy either or both; diversity is good!

Want to learn more?

You might like to read:

• A Deeper Dive Into Seaweed
• Spirulina vs Nori – Which is Healthier? ← guess which won!
• 21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nori and wakame both feature (very favorably) in this case study

Enjoy!