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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 Manganese, Copper, Vitamin B2, Vitamin C, Folate, and Vitamin A.
  • 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
5
:
3
Nori
Contains more Iron +18.9%
Contains more Calcium +54.3%
Contains more Magnesium +1000%
Contains more Phosphorus +25.9%
Contains less Sodium -31.3%
Contains more Potassium +81.6%
Contains more Copper +528.6%
Contains more Zinc +36.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Contains more Iron +18.9%
Contains more Calcium +54.3%
Contains more Magnesium +1000%
Contains more Phosphorus +25.9%
Contains less Sodium -31.3%
Contains more Potassium +81.6%
Contains more Copper +528.6%
Contains more Zinc +36.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
4
:
6
Nori
Contains more Vitamin E +62%
Contains more Vitamin B1 +65.3%
Contains more Vitamin K +5500%
Contains more Vitamin C +93.1%
Contains more Vitamin A +98.4%
Contains more Vitamin B2 +245.7%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +61.8%
Contains more Folate +75.9%
Equal in Vitamin B6 - 0.159
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Contains more Vitamin E +62%
Contains more Vitamin B1 +65.3%
Contains more Vitamin K +5500%
Contains more Vitamin C +93.1%
Contains more Vitamin A +98.4%
Contains more Vitamin B2 +245.7%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +61.8%
Contains more Folate +75.9%
Equal in Vitamin B6 - 0.159

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
67
Nori
Mineral Summary Score
27
Rapini
34
Nori

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
35%
Nori
Carbohydrates
3%
Rapini
5%
Nori
Fats
2%
Rapini
1%
Nori

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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.

All nutrients comparison - raw data values

Nutrient Rapini Nori Opinion
Calories 22 35 Nori
Protein 3.17 5.81 Nori
Fats 0.49 0.28 Rapini
Vitamin C 20.2 39 Nori
Carbs 2.85 5.11 Nori
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.8 Rapini
Calcium 108 70 Rapini
Potassium 196 356 Nori
Magnesium 22 2 Rapini
Sugar 0.38 0.49 Rapini
Fiber 2.7 0.3 Rapini
Copper 0.042 0.264 Nori
Zinc 0.77 1.05 Nori
Starch
Phosphorus 73 58 Rapini
Sodium 33 48 Rapini
Vitamin A 2622 5202 Nori
Vitamin E 1.62 1 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.098 Rapini
Vitamin B2 0.129 0.446 Nori
Vitamin B3 1.221 1.47 Nori
Vitamin B5 0.322 0.521 Nori
Vitamin B6 0.171 0.159 Rapini
Vitamin B12 0 0
Vitamin K 224 4 Rapini
Folate 83 146 Nori
Trans Fat 0 0
Saturated Fat 0.05 0.061 Rapini
Monounsaturated Fat 0.026 0.025 Rapini
Polyunsaturated fat 0.13 0.11 Rapini
Tryptophan 0.043 0.043
Threonine 0.106 0.232 Nori
Isoleucine 0.104 0.259 Nori
Leucine 0.17 0.501 Nori
Lysine 0.198 0.222 Nori
Methionine 0.048 0.145 Nori
Phenylalanine 0.128 0.273 Nori
Valine 0.153 0.402 Nori
Histidine 0.066 0.14 Nori
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.