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Rapini vs. Nori — In-Depth Nutrition Comparison

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Important differences between rapini and nori

  • Rapini has more vitamin K, fiber, and vitamin B1; however, nori has more vitamin A, manganese, copper, vitamin B2, vitamin C, and folate.
  • Rapini's daily need coverage for vitamin K is 183% more.
  • Rapini has 11 times more magnesium than nori. Rapini has 22mg of magnesium, while nori has 2mg.

The food varieties used in the comparison are Broccoli raab, raw and Seaweed, laver, raw.

Infographic

Rapini 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.
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Nori
4
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 +1000%
Contains more CalciumCalcium +54.3%
Contains more IronIron +18.9%
Contains more PhosphorusPhosphorus +25.9%
Contains less SodiumSodium -31.3%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +81.6%
Contains more CopperCopper +528.6%
Contains more ZincZinc +36.4%
Contains more ManganeseManganese +150.1%

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.
Rapini
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Nori
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin EVitamin E +62%
Contains more Vitamin B1Vitamin B1 +65.3%
Contains more Vitamin KVitamin K +5500%
Contains more CholineCholine +76%
Contains more Vitamin CVitamin C +93.1%
Contains more Vitamin AVitamin A +98.5%
Contains more Vitamin B2Vitamin B2 +245.7%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more FolateFolate +75.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.159mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Nori
3
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 +75%
Contains more ProteinProtein +83.3%
Contains more CarbsCarbs +79.3%
Contains more OtherOther +301.1%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
3
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Nori
0
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 -18%
Contains more Poly. FatPolyunsaturated fat +18.2%
~equal in Monounsaturated fat ~0.025g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Nori DV% diff.
Vitamin K 224µg 4µg 183%
Manganese 0.395mg 0.988mg 26%
Copper 0.042mg 0.264mg 25%
Vitamin B2 0.129mg 0.446mg 24%
Vitamin C 20.2mg 39mg 21%
Folate 83µg 146µg 16%
Vitamin A 131µg 260µg 14%
Fiber 2.7g 0.3g 10%
Protein 3.17g 5.81g 5%
Vitamin B1 0.162mg 0.098mg 5%
Magnesium 22mg 2mg 5%
Potassium 196mg 356mg 5%
Iron 2.14mg 1.8mg 4%
Calcium 108mg 70mg 4%
Vitamin B5 0.322mg 0.521mg 4%
Vitamin E 1.62mg 1mg 4%
Zinc 0.77mg 1.05mg 3%
Phosphorus 73mg 58mg 2%
Vitamin B3 1.221mg 1.47mg 2%
Choline 18.3mg 10.4mg 1%
Vitamin B6 0.171mg 0.159mg 1%
Calories 22kcal 35kcal 1%
Selenium 1µg 0.7µg 1%
Sodium 33mg 48mg 1%
Carbs 2.85g 5.11g 1%
Fats 0.49g 0.28g 0%
Net carbs 0.15g 4.81g N/A
Sugar 0.38g 0.49g N/A
Saturated fat 0.05g 0.061g 0%
Monounsaturated fat 0.026g 0.025g 0%
Polyunsaturated fat 0.13g 0.11g 0%
Tryptophan 0.043mg 0.043mg 0%
Threonine 0.106mg 0.232mg 0%
Isoleucine 0.104mg 0.259mg 0%
Leucine 0.17mg 0.501mg 0%
Lysine 0.198mg 0.222mg 0%
Methionine 0.048mg 0.145mg 0%
Phenylalanine 0.128mg 0.273mg 0%
Valine 0.153mg 0.402mg 0%
Histidine 0.066mg 0.14mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Rapini
45%
Nori
Minerals Daily Need Coverage Score
27%
Rapini
40%
Nori

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.011g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.