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  6. Chinese cabbage vs. Nori

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, vitamin A, iron, vitamin B5, and zinc.
  • 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" 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Nori
Nori
8
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 +850%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +41.3%
Contains more IronIron +125%
Contains more CopperCopper +1157.1%
Contains more ZincZinc +452.6%
Contains more PhosphorusPhosphorus +56.8%
Contains less SodiumSodium -26.2%
Contains more ManganeseManganese +521.4%
Contains more SeleniumSelenium +40%

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 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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Nori
Nori
8
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 CVitamin C +15.4%
Contains more Vitamin B6Vitamin B6 +22%
Contains more Vitamin KVitamin K +1037.5%
Contains more Vitamin AVitamin A +16.6%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B1Vitamin B1 +145%
Contains more Vitamin B2Vitamin B2 +537.1%
Contains more Vitamin B3Vitamin B3 +194%
Contains more Vitamin B5Vitamin B5 +492%
Contains more FolateFolate +121.2%
Contains more CholineCholine +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Nori DV% diff.
Manganese 0.159mg 0.988mg 36%
Vitamin K 45.5µg 4µg 35%
Vitamin B2 0.07mg 0.446mg 29%
Copper 0.021mg 0.264mg 27%
Folate 66µg 146µg 20%
Iron 0.8mg 1.8mg 13%
Protein 1.5g 5.81g 9%
Vitamin B5 0.088mg 0.521mg 9%
Zinc 0.19mg 1.05mg 8%
Vitamin C 45mg 39mg 7%
Vitamin B3 0.5mg 1.47mg 6%
Vitamin E 0.09mg 1mg 6%
Vitamin B1 0.04mg 0.098mg 5%
Vitamin A 223µg 260µg 4%
Calcium 105mg 70mg 4%
Magnesium 19mg 2mg 4%
Fiber 1g 0.3g 3%
Phosphorus 37mg 58mg 3%
Potassium 252mg 356mg 3%
Vitamin B6 0.194mg 0.159mg 3%
Choline 6.4mg 10.4mg 1%
Calories 13kcal 35kcal 1%
Sodium 65mg 48mg 1%
Carbs 2.18g 5.11g 1%
Fats 0.2g 0.28g 0%
Net carbs 1.18g 4.81g N/A
Sugar 1.18g 0.49g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.027g 0.061g 0%
Monounsaturated fat 0.015g 0.025g 0%
Polyunsaturated fat 0.096g 0.11g 0%
Tryptophan 0.015mg 0.043mg 0%
Threonine 0.049mg 0.232mg 0%
Isoleucine 0.085mg 0.259mg 0%
Leucine 0.088mg 0.501mg 0%
Lysine 0.089mg 0.222mg 0%
Methionine 0.009mg 0.145mg 0%
Phenylalanine 0.044mg 0.273mg 0%
Valine 0.066mg 0.402mg 0%
Histidine 0.026mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Nori
Nori
4
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 WaterWater +12.1%
Contains more ProteinProtein +287.3%
Contains more FatsFats +40%
Contains more CarbsCarbs +134.4%
Contains more OtherOther +371.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 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 -55.7%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +14.6%

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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. 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.