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Nori vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between Nori and Kohlrabi?

  • Nori is higher in Manganese, Vitamin B2, Folate, Vitamin A RAE, Iron, Copper, Zinc, and Vitamin B5, yet Kohlrabi is higher in Vitamin C, and Fiber.
  • Nori's daily need coverage for Manganese is 37% more.
  • Nori has 130 times more Vitamin A RAE than Kohlrabi. While Nori has 260µg of Vitamin A RAE, Kohlrabi has only 2µg.

We used Seaweed, laver, raw and Kohlrabi, raw types in this article.

Infographic

Nori vs Kohlrabi 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.
Nori
7
:
Contains more Calcium +191.7%
Contains more Iron +350%
Contains more Phosphorus +26.1%
Contains more Zinc +3400%
Contains more Copper +104.7%
Contains more Manganese +610.8%
Contains more Magnesium +850%
Contains less Sodium -58.3%
Equal in Potassium - 350
Equal in Selenium - 0.7
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 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +191.7%
Contains more Iron +350%
Contains more Phosphorus +26.1%
Contains more Zinc +3400%
Contains more Copper +104.7%
Contains more Manganese +610.8%
Contains more Magnesium +850%
Contains less Sodium -58.3%
Equal in Potassium - 350
Equal in Selenium - 0.7

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
9
:
Contains more Vitamin A +14350%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +2130%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +215.8%
Contains more Folate +812.5%
Contains more Vitamin K +3900%
Contains more Vitamin C +59%
Equal in Vitamin B6 - 0.15
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 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +14350%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +2130%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +215.8%
Contains more Folate +812.5%
Contains more Vitamin K +3900%
Contains more Vitamin C +59%
Equal in Vitamin B6 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
3
:
Contains more Protein +241.8%
Contains more Fats +180%
Contains more Other +277%
Contains more Carbs +21.3%
Equal in Water - 91
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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +241.8%
Contains more Fats +180%
Contains more Other +277%
Contains more Carbs +21.3%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
2
:
Contains more Monounsaturated Fat +257.1%
Contains more Polyunsaturated fat +129.2%
Contains less Saturated Fat -78.7%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +257.1%
Contains more Polyunsaturated fat +129.2%
Contains less Saturated Fat -78.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Kohlrabi Opinion
Net carbs 4.81g 2.6g Nori
Protein 5.81g 1.7g Nori
Fats 0.28g 0.1g Nori
Carbs 5.11g 6.2g Kohlrabi
Calories 35kcal 27kcal Nori
Sugar 0.49g 2.6g Nori
Fiber 0.3g 3.6g Kohlrabi
Calcium 70mg 24mg Nori
Iron 1.8mg 0.4mg Nori
Magnesium 2mg 19mg Kohlrabi
Phosphorus 58mg 46mg Nori
Potassium 356mg 350mg Nori
Sodium 48mg 20mg Kohlrabi
Zinc 1.05mg 0.03mg Nori
Copper 0.264mg 0.129mg Nori
Manganese 0.988mg 0.139mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 5202IU 36IU Nori
Vitamin A RAE 260µg 2µg Nori
Vitamin E 1mg 0.48mg Nori
Vitamin C 39mg 62mg Kohlrabi
Vitamin B1 0.098mg 0.05mg Nori
Vitamin B2 0.446mg 0.02mg Nori
Vitamin B3 1.47mg 0.4mg Nori
Vitamin B5 0.521mg 0.165mg Nori
Vitamin B6 0.159mg 0.15mg Nori
Folate 146µg 16µg Nori
Vitamin K 4µg 0.1µg Nori
Tryptophan 0.043mg 0.01mg Nori
Threonine 0.232mg 0.049mg Nori
Isoleucine 0.259mg 0.078mg Nori
Leucine 0.501mg 0.067mg Nori
Lysine 0.222mg 0.056mg Nori
Methionine 0.145mg 0.013mg Nori
Phenylalanine 0.273mg 0.039mg Nori
Valine 0.402mg 0.05mg Nori
Histidine 0.14mg 0.019mg Nori
Saturated Fat 0.061g 0.013g Kohlrabi
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.007g Nori
Polyunsaturated fat 0.11g 0.048g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
40%
Nori
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 20)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.6)
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 contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.048g)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.