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  6. Cauliflower vs. Nori

Cauliflower vs. Nori — In-Depth Nutrition Comparison

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Differences between Cauliflower and Nori

  • Cauliflower has more Vitamin C, Vitamin K, and Fiber, while Nori has more Manganese, Vitamin B2, Vitamin A RAE, Copper, Folate, Iron, and Zinc.
  • Nori's daily need coverage for Manganese is 36% higher.
  • Nori contains 7 times less Fiber than Cauliflower. Cauliflower contains 2g of Fiber, while Nori contains 0.3g.

The food types used in this comparison are Cauliflower, raw and Seaweed, laver, raw.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
2
:
8
Nori
Nori
Contains more Magnesium +650%
Contains less Sodium -37.5%
Contains more Calcium +218.2%
Contains more Iron +328.6%
Contains more Phosphorus +31.8%
Contains more Potassium +19.1%
Contains more Zinc +288.9%
Contains more Copper +576.9%
Contains more Manganese +537.4%
Contains more Selenium +16.7%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +650%
Contains less Sodium -37.5%
Contains more Calcium +218.2%
Contains more Iron +328.6%
Contains more Phosphorus +31.8%
Contains more Potassium +19.1%
Contains more Zinc +288.9%
Contains more Copper +576.9%
Contains more Manganese +537.4%
Contains more Selenium +16.7%

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.
Cauliflower
Cauliflower
4
:
6
Nori
Nori
Contains more Vitamin C +23.6%
Contains more Vitamin B5 +28%
Contains more Vitamin B6 +15.7%
Contains more Vitamin K +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +643.3%
Contains more Vitamin B3 +189.9%
Contains more Folate +156.1%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Nori
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 +23.6%
Contains more Vitamin B5 +28%
Contains more Vitamin B6 +15.7%
Contains more Vitamin K +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +643.3%
Contains more Vitamin B3 +189.9%
Contains more Folate +156.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
3
Nori
Nori
Contains more Protein +202.6%
Contains more Other +396.1%
Equal in Fats - 0.28
Equal in Carbs - 5.11
Equal in Water - 85.03
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Nori
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 Protein +202.6%
Contains more Other +396.1%
Equal in Fats - 0.28
Equal in Carbs - 5.11
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Nori
Nori
Contains more Monounsaturated Fat +36%
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +254.8%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +36%
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +254.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Nori Opinion
Net carbs 2.97g 4.81g Nori
Protein 1.92g 5.81g Nori
Fats 0.28g 0.28g
Carbs 4.97g 5.11g Nori
Calories 25kcal 35kcal Nori
Fructose 0.97g Cauliflower
Sugar 1.91g 0.49g Nori
Fiber 2g 0.3g Cauliflower
Calcium 22mg 70mg Nori
Iron 0.42mg 1.8mg Nori
Magnesium 15mg 2mg Cauliflower
Phosphorus 44mg 58mg Nori
Potassium 299mg 356mg Nori
Sodium 30mg 48mg Cauliflower
Zinc 0.27mg 1.05mg Nori
Copper 0.039mg 0.264mg Nori
Manganese 0.155mg 0.988mg Nori
Selenium 0.6µg 0.7µg Nori
Vitamin A 0IU 5202IU Nori
Vitamin A RAE 0µg 260µg Nori
Vitamin E 0.08mg 1mg Nori
Vitamin C 48.2mg 39mg Cauliflower
Vitamin B1 0.05mg 0.098mg Nori
Vitamin B2 0.06mg 0.446mg Nori
Vitamin B3 0.507mg 1.47mg Nori
Vitamin B5 0.667mg 0.521mg Cauliflower
Vitamin B6 0.184mg 0.159mg Cauliflower
Folate 57µg 146µg Nori
Vitamin K 15.5µg 4µg Cauliflower
Tryptophan 0.02mg 0.043mg Nori
Threonine 0.076mg 0.232mg Nori
Isoleucine 0.071mg 0.259mg Nori
Leucine 0.106mg 0.501mg Nori
Lysine 0.217mg 0.222mg Nori
Methionine 0.02mg 0.145mg Nori
Phenylalanine 0.065mg 0.273mg Nori
Valine 0.125mg 0.402mg Nori
Histidine 0.056mg 0.14mg Nori
Saturated Fat 0.13g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.034g 0.025g Cauliflower
Polyunsaturated fat 0.031g 0.11g Nori
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Nori
Low Fats diet Equal
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
30%
Cauliflower
67%
Nori
Minerals Daily Need Coverage Score
13%
Cauliflower
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
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?
Cauliflower
Cauliflower contains less Sodium (difference - 18mg)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.