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Chinese cabbage vs Nori - In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and Nori

  • Chinese cabbage has more Vitamin K, and Vitamin C, however Nori has more Manganese, Vitamin B2, Copper, Folate, Iron, Vitamin B5, Zinc, and Vitamin E .
  • Nori's daily need coverage for Manganese is 36% more.
  • Chinese cabbage has 11 times more Vitamin K than Nori. Chinese cabbage has 45.5µg of Vitamin K, while Nori has 4µg.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Seaweed, laver, raw.

Infographic

Chinese cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Magnesium +850%
Contains more Iron +125%
Contains more Phosphorus +56.8%
Contains more Potassium +41.3%
Contains less Sodium -26.2%
Contains more Zinc +452.6%
Contains more Copper +1157.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Contains more Calcium +50%
Contains more Magnesium +850%
Contains more Iron +125%
Contains more Phosphorus +56.8%
Contains more Potassium +41.3%
Contains less Sodium -26.2%
Contains more Zinc +452.6%
Contains more Copper +1157.1%

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
:
7
Nori
Contains more Vitamin C +15.4%
Contains more Vitamin B6 +22%
Contains more Vitamin K +1037.5%
Contains more Vitamin A +16.4%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +537.1%
Contains more Vitamin B3 +194%
Contains more Vitamin B5 +492%
Contains more Folate +121.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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 +15.4%
Contains more Vitamin B6 +22%
Contains more Vitamin K +1037.5%
Contains more Vitamin A +16.4%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +537.1%
Contains more Vitamin B3 +194%
Contains more Vitamin B5 +492%
Contains more Folate +121.2%

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.
Chinese cabbage Nori
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Nori Opinion
Net carbs 1.18g 4.81g Nori
Protein 1.5g 5.81g Nori
Fats 0.2g 0.28g Nori
Carbs 2.18g 5.11g Nori
Calories 13kcal 35kcal Nori
Starch g g
Fructose g g
Sugar 1.18g 0.49g Nori
Fiber 1g 0.3g Chinese cabbage
Calcium 105mg 70mg Chinese cabbage
Iron 0.8mg 1.8mg Nori
Magnesium 19mg 2mg Chinese cabbage
Phosphorus 37mg 58mg Nori
Potassium 252mg 356mg Nori
Sodium 65mg 48mg Nori
Zinc 0.19mg 1.05mg Nori
Copper 0.021mg 0.264mg Nori
Vitamin A 4468IU 5202IU Nori
Vitamin E 0.09mg 1mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 45mg 39mg Chinese cabbage
Vitamin B1 0.04mg 0.098mg Nori
Vitamin B2 0.07mg 0.446mg Nori
Vitamin B3 0.5mg 1.47mg Nori
Vitamin B5 0.088mg 0.521mg Nori
Vitamin B6 0.194mg 0.159mg Chinese cabbage
Folate 66µg 146µg Nori
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 4µg Chinese cabbage
Tryptophan 0.015mg 0.043mg Nori
Threonine 0.049mg 0.232mg Nori
Isoleucine 0.085mg 0.259mg Nori
Leucine 0.088mg 0.501mg Nori
Lysine 0.089mg 0.222mg Nori
Methionine 0.009mg 0.145mg Nori
Phenylalanine 0.044mg 0.273mg Nori
Valine 0.066mg 0.402mg Nori
Histidine 0.026mg 0.14mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.061g Chinese cabbage
Monounsaturated Fat 0.015g 0.025g Nori
Polyunsaturated fat 0.096g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
56
Chinese cabbage
67
Nori
Mineral Summary Score
17
Chinese cabbage
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
9%
Chinese cabbage
35%
Nori
Carbohydrates
2%
Chinese cabbage
5%
Nori
Fats
1%
Chinese cabbage
1%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 17mg)
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 vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.034g)
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.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.