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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, 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
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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
Contains more Magnesium +650%
Contains less Sodium -37.5%
Contains more Iron +328.6%
Contains more Calcium +218.2%
Contains more Potassium +19.1%
Contains more Copper +576.9%
Contains more Zinc +288.9%
Contains more Phosphorus +31.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Contains more Magnesium +650%
Contains less Sodium -37.5%
Contains more Iron +328.6%
Contains more Calcium +218.2%
Contains more Potassium +19.1%
Contains more Copper +576.9%
Contains more Zinc +288.9%
Contains more Phosphorus +31.8%

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
:
6
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 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%

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
30
Cauliflower
67
Nori
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
35%
Nori
Carbohydrates
5%
Cauliflower
5%
Nori
Fats
1%
Cauliflower
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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Nori
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Cauliflower Nori Opinion
Calories 25 35 Nori
Protein 1.92 5.81 Nori
Fats 0.28 0.28
Vitamin C 48.2 39 Cauliflower
Net carbs 2.9700000286102295 4.809999942779541 Nori
Carbs 4.97 5.11 Nori
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 1.8 Nori
Calcium 22 70 Nori
Potassium 299 356 Nori
Magnesium 15 2 Cauliflower
Sugar 1.91 0.49 Nori
Fiber 2 0.3 Cauliflower
Copper 0.039 0.264 Nori
Zinc 0.27 1.05 Nori
Starch
Phosphorus 44 58 Nori
Sodium 30 48 Cauliflower
Vitamin A 0 5202 Nori
Vitamin E 0.08 1 Nori
Vitamin D 0 0
Vitamin B1 0.05 0.098 Nori
Vitamin B2 0.06 0.446 Nori
Vitamin B3 0.507 1.47 Nori
Vitamin B5 0.667 0.521 Cauliflower
Vitamin B6 0.184 0.159 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 4 Cauliflower
Folate 57 146 Nori
Trans Fat 0 0
Saturated Fat 0.13 0.061 Nori
Monounsaturated Fat 0.034 0.025 Cauliflower
Polyunsaturated fat 0.031 0.11 Nori
Tryptophan 0.02 0.043 Nori
Threonine 0.076 0.232 Nori
Isoleucine 0.071 0.259 Nori
Leucine 0.106 0.501 Nori
Lysine 0.217 0.222 Nori
Methionine 0.02 0.145 Nori
Phenylalanine 0.065 0.273 Nori
Valine 0.125 0.402 Nori
Histidine 0.056 0.14 Nori
Fructose 0.97 Cauliflower

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. 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.