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Nori vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between Nori and Chinese cabbage

  • Nori has more Manganese, Vitamin B2, Copper, Folate, Iron, Vitamin B5, Zinc, and Vitamin E , however, Chinese cabbage has more Vitamin K, and Vitamin C.
  • Nori's daily need coverage for Manganese is 36% more.
  • Nori has 13 times more Copper than Chinese cabbage. Nori has 0.264mg of Copper, while Chinese cabbage has 0.021mg.

The food varieties used in the comparison are Seaweed, laver, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Nori vs Chinese cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +125%
Contains more Phosphorus +56.8%
Contains more Potassium +41.3%
Contains less Sodium -26.2%
Contains more Zinc +452.6%
Contains more Copper +1157.1%
Contains more Manganese +521.4%
Contains more Selenium +40%
Contains more Calcium +50%
Contains more Magnesium +850%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +125%
Contains more Phosphorus +56.8%
Contains more Potassium +41.3%
Contains less Sodium -26.2%
Contains more Zinc +452.6%
Contains more Copper +1157.1%
Contains more Manganese +521.4%
Contains more Selenium +40%
Contains more Calcium +50%
Contains more Magnesium +850%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
7
:
Contains more Vitamin A +16.4%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +537.1%
Contains more Vitamin B3 +194%
Contains more Vitamin B5 +492%
Contains more Folate +121.2%
Contains more Vitamin C +15.4%
Contains more Vitamin B6 +22%
Contains more Vitamin K +1037.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin A +16.4%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +537.1%
Contains more Vitamin B3 +194%
Contains more Vitamin B5 +492%
Contains more Folate +121.2%
Contains more Vitamin C +15.4%
Contains more Vitamin B6 +22%
Contains more Vitamin K +1037.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +287.3%
Contains more Fats +40%
Contains more Carbs +134.4%
Contains more Other +371.3%
Contains more Water +12.1%
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +287.3%
Contains more Fats +40%
Contains more Carbs +134.4%
Contains more Other +371.3%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +14.6%
Contains less Saturated Fat -55.7%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +14.6%
Contains less Saturated Fat -55.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nori Chinese cabbage Opinion
Net carbs 4.81g 1.18g Nori
Protein 5.81g 1.5g Nori
Fats 0.28g 0.2g Nori
Carbs 5.11g 2.18g Nori
Calories 35kcal 13kcal Nori
Sugar 0.49g 1.18g Nori
Fiber 0.3g 1g Chinese cabbage
Calcium 70mg 105mg Chinese cabbage
Iron 1.8mg 0.8mg Nori
Magnesium 2mg 19mg Chinese cabbage
Phosphorus 58mg 37mg Nori
Potassium 356mg 252mg Nori
Sodium 48mg 65mg Nori
Zinc 1.05mg 0.19mg Nori
Copper 0.264mg 0.021mg Nori
Manganese 0.988mg 0.159mg Nori
Selenium 0.7µg 0.5µg Nori
Vitamin A 5202IU 4468IU Nori
Vitamin A RAE 260µg 223µg Nori
Vitamin E 1mg 0.09mg Nori
Vitamin C 39mg 45mg Chinese cabbage
Vitamin B1 0.098mg 0.04mg Nori
Vitamin B2 0.446mg 0.07mg Nori
Vitamin B3 1.47mg 0.5mg Nori
Vitamin B5 0.521mg 0.088mg Nori
Vitamin B6 0.159mg 0.194mg Chinese cabbage
Folate 146µg 66µg Nori
Vitamin K 4µg 45.5µg Chinese cabbage
Tryptophan 0.043mg 0.015mg Nori
Threonine 0.232mg 0.049mg Nori
Isoleucine 0.259mg 0.085mg Nori
Leucine 0.501mg 0.088mg Nori
Lysine 0.222mg 0.089mg Nori
Methionine 0.145mg 0.009mg Nori
Phenylalanine 0.273mg 0.044mg Nori
Valine 0.402mg 0.066mg Nori
Histidine 0.14mg 0.026mg Nori
Saturated Fat 0.061g 0.027g Chinese cabbage
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.015g Nori
Polyunsaturated fat 0.11g 0.096g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Nori
56%
Chinese cabbage
Minerals Daily Need Coverage Score
40%
Nori
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.4)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.034g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.