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  6. Broccoli vs. Nori

Broccoli vs. Nori — In-Depth Nutrition Comparison

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What are the main differences between broccoli and nori?

  • Broccoli is richer in vitamin K, vitamin C, and fiber, yet nori is richer in vitamin A, manganese, vitamin B2, copper, folate, iron, and zinc.
  • Nori's daily need coverage for vitamin A is 92% higher.
  • Broccoli has 25 times more vitamin K than nori. Broccoli has 101.6µg of vitamin K, while nori has 4µg.

We used Broccoli, raw and Seaweed, laver, raw types in this comparison.

Infographic

Broccoli vs Nori 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Nori
Nori
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +950%
Contains more PhosphorusPhosphorus +13.8%
Contains less SodiumSodium -31.3%
Contains more SeleniumSelenium +257.1%
Contains more CalciumCalcium +48.9%
Contains more PotassiumPotassium +12.7%
Contains more IronIron +146.6%
Contains more CopperCopper +438.8%
Contains more ZincZinc +156.1%
Contains more ManganeseManganese +370.5%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Nori
Nori
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Contains more Vitamin CVitamin C +128.7%
Contains more Vitamin KVitamin K +2440%
Contains more Vitamin AVitamin A +738.7%
Contains more Vitamin EVitamin E +28.2%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +281.2%
Contains more Vitamin B3Vitamin B3 +130%
Contains more FolateFolate +131.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.521mg
~equal in Vitamin B6 ~0.159mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Nori DV% diff.
Vitamin K 101.6µg 4µg 81%
Vitamin C 89.2mg 39mg 56%
Manganese 0.21mg 0.988mg 34%
Vitamin A 31µg 260µg 25%
Vitamin B2 0.117mg 0.446mg 25%
Copper 0.049mg 0.264mg 24%
Folate 63µg 146µg 21%
Iron 0.73mg 1.8mg 13%
Fiber 2.6g 0.3g 9%
Protein 2.82g 5.81g 6%
Zinc 0.41mg 1.05mg 6%
Magnesium 21mg 2mg 5%
Vitamin B3 0.639mg 1.47mg 5%
Selenium 2.5µg 0.7µg 3%
Calcium 47mg 70mg 2%
Vitamin B1 0.071mg 0.098mg 2%
Choline 18.7mg 10.4mg 2%
Carbs 6.64g 5.11g 1%
Potassium 316mg 356mg 1%
Phosphorus 66mg 58mg 1%
Sodium 33mg 48mg 1%
Vitamin E 0.78mg 1mg 1%
Vitamin B5 0.573mg 0.521mg 1%
Vitamin B6 0.175mg 0.159mg 1%
Fructose 0.68g 1%
Calories 34kcal 35kcal 0%
Protein per 100 calories 8.3g 17g N/A
Calories per 10 g protein 121kcal 60kcal N/A
Weight per 100 calories 294g 286g N/A
Fats 0.37g 0.28g 0%
Net carbs 4.04g 4.81g N/A
Sugar 1.7g 0.49g N/A
Saturated fat 0.039g 0.061g 0%
Monounsaturated fat 0.011g 0.025g 0%
Polyunsaturated fat 0.038g 0.11g 0%
Tryptophan 0.033mg 0.043mg 0%
Threonine 0.088mg 0.232mg 0%
Isoleucine 0.079mg 0.259mg 0%
Leucine 0.129mg 0.501mg 0%
Lysine 0.135mg 0.222mg 0%
Methionine 0.038mg 0.145mg 0%
Phenylalanine 0.117mg 0.273mg 0%
Valine 0.125mg 0.402mg 0%
Histidine 0.059mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more FatsFats +32.1%
Contains more CarbsCarbs +29.9%
Contains more ProteinProtein +106%
Contains more OtherOther +333.3%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -36.1%
Contains more Mono. FatMonounsaturated fat +127.3%
Contains more Poly. FatPolyunsaturated fat +189.5%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.