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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 Manganese, Vitamin A RAE, Vitamin B2, Copper, Folate, Iron, and Zinc.
  • Broccoli's daily need coverage for Vitamin K is 81% higher.
  • Broccoli has 9 times more Fiber than Nori. Broccoli has 2.6g of Fiber, while Nori has 0.3g.

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.
:
6
Nori
Contains more Magnesium +950%
Contains more Phosphorus +13.8%
Contains less Sodium -31.3%
Contains more Selenium +257.1%
Contains more Calcium +48.9%
Contains more Iron +146.6%
Contains more Potassium +12.7%
Contains more Zinc +156.1%
Contains more Copper +438.8%
Contains more Manganese +370.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +950%
Contains more Phosphorus +13.8%
Contains less Sodium -31.3%
Contains more Selenium +257.1%
Contains more Calcium +48.9%
Contains more Iron +146.6%
Contains more Potassium +12.7%
Contains more Zinc +156.1%
Contains more Copper +438.8%
Contains more Manganese +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.
:
6
Nori
Contains more Vitamin C +128.7%
Contains more Vitamin B6 +10.1%
Contains more Vitamin K +2440%
Contains more Vitamin A +735%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +281.2%
Contains more Vitamin B3 +130%
Contains more Folate +131.7%
Equal in Vitamin B5 - 0.521
Equal in Vitamin B6 - 0.159
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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%
Contains more Vitamin C +128.7%
Contains more Vitamin B6 +10.1%
Contains more Vitamin K +2440%
Contains more Vitamin A +735%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +281.2%
Contains more Vitamin B3 +130%
Contains more Folate +131.7%
Equal in Vitamin B5 - 0.521
Equal in Vitamin B6 - 0.159

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Nori
Contains more Fats +32.1%
Contains more Carbs +29.9%
Contains more Protein +106%
Contains more Other +333.3%
Equal in Water - 85.03
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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 Fats +32.1%
Contains more Carbs +29.9%
Contains more Protein +106%
Contains more Other +333.3%
Equal in Water - 85.03

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Nori Opinion
Net carbs 4.04g 4.81g Nori
Protein 2.82g 5.81g Nori
Fats 0.37g 0.28g Broccoli
Carbs 6.64g 5.11g Broccoli
Calories 34kcal 35kcal Nori
Fructose 0.68g Broccoli
Sugar 1.7g 0.49g Nori
Fiber 2.6g 0.3g Broccoli
Calcium 47mg 70mg Nori
Iron 0.73mg 1.8mg Nori
Magnesium 21mg 2mg Broccoli
Phosphorus 66mg 58mg Broccoli
Potassium 316mg 356mg Nori
Sodium 33mg 48mg Broccoli
Zinc 0.41mg 1.05mg Nori
Copper 0.049mg 0.264mg Nori
Manganese 0.21mg 0.988mg Nori
Selenium 2.5µg 0.7µg Broccoli
Vitamin A 623IU 5202IU Nori
Vitamin A RAE 31µg 260µg Nori
Vitamin E 0.78mg 1mg Nori
Vitamin C 89.2mg 39mg Broccoli
Vitamin B1 0.071mg 0.098mg Nori
Vitamin B2 0.117mg 0.446mg Nori
Vitamin B3 0.639mg 1.47mg Nori
Vitamin B5 0.573mg 0.521mg Broccoli
Vitamin B6 0.175mg 0.159mg Broccoli
Folate 63µg 146µg Nori
Vitamin K 101.6µg 4µg Broccoli
Tryptophan 0.033mg 0.043mg Nori
Threonine 0.088mg 0.232mg Nori
Isoleucine 0.079mg 0.259mg Nori
Leucine 0.129mg 0.501mg Nori
Lysine 0.135mg 0.222mg Nori
Methionine 0.038mg 0.145mg Nori
Phenylalanine 0.117mg 0.273mg Nori
Valine 0.125mg 0.402mg Nori
Histidine 0.059mg 0.14mg Nori
Saturated Fat 0.039g 0.061g Broccoli
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.011g 0.025g Nori
Polyunsaturated fat 0.038g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Nori
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
65%
Broccoli
67%
Nori
Minerals Daily Need Coverage Score
19%
Broccoli
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.21g)
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 contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.022g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.