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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 vitamin A, manganese, vitamin B2, copper, folate, iron, and zinc.
  • Nori's daily need coverage for vitamin A is 104% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +650%
Contains less SodiumSodium -37.5%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +19.1%
Contains more IronIron +328.6%
Contains more CopperCopper +576.9%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +31.8%
Contains more ManganeseManganese +537.4%
Contains more SeleniumSelenium +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.
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Nori
Nori
6
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 +23.6%
Contains more Vitamin B5Vitamin B5 +28%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more Vitamin KVitamin K +287.5%
Contains more CholineCholine +326%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +643.3%
Contains more Vitamin B3Vitamin B3 +189.9%
Contains more FolateFolate +156.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Nori DV% diff.
Manganese 0.155mg 0.988mg 36%
Vitamin B2 0.06mg 0.446mg 30%
Vitamin A 0µg 260µg 29%
Copper 0.039mg 0.264mg 25%
Folate 57µg 146µg 22%
Iron 0.42mg 1.8mg 17%
Vitamin C 48.2mg 39mg 10%
Vitamin K 15.5µg 4µg 10%
Protein 1.92g 5.81g 8%
Zinc 0.27mg 1.05mg 7%
Fiber 2g 0.3g 7%
Vitamin E 0.08mg 1mg 6%
Choline 44.3mg 10.4mg 6%
Vitamin B3 0.507mg 1.47mg 6%
Calcium 22mg 70mg 5%
Vitamin B1 0.05mg 0.098mg 4%
Vitamin B5 0.667mg 0.521mg 3%
Magnesium 15mg 2mg 3%
Potassium 299mg 356mg 2%
Phosphorus 44mg 58mg 2%
Vitamin B6 0.184mg 0.159mg 2%
Polyunsaturated fat 0.031g 0.11g 1%
Fructose 0.97g 1%
Calories 25kcal 35kcal 1%
Sodium 30mg 48mg 1%
Fats 0.28g 0.28g 0%
Carbs 4.97g 5.11g 0%
Net carbs 2.97g 4.81g N/A
Sugar 1.91g 0.49g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.13g 0.061g 0%
Monounsaturated fat 0.034g 0.025g 0%
Tryptophan 0.02mg 0.043mg 0%
Threonine 0.076mg 0.232mg 0%
Isoleucine 0.071mg 0.259mg 0%
Leucine 0.106mg 0.501mg 0%
Lysine 0.217mg 0.222mg 0%
Methionine 0.02mg 0.145mg 0%
Phenylalanine 0.065mg 0.273mg 0%
Valine 0.125mg 0.402mg 0%
Histidine 0.056mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 more Mono. FatMonounsaturated fat +36%
Contains less Sat. FatSaturated fat -53.1%
Contains more Poly. FatPolyunsaturated fat +254.8%

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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. 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.