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  6. Chinese broccoli vs. Nori

Chinese broccoli vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between Chinese broccoli and Nori

  • Chinese broccoli is higher in Vitamin K, and Fiber, yet Nori is higher in Manganese, Vitamin B2, Copper, Vitamin A RAE, Iron, Vitamin C, Folate, and Vitamin B5.
  • Chinese broccoli covers your daily Vitamin K needs 67% more than Nori.
  • Chinese broccoli contains 8 times more Fiber than Nori. While Chinese broccoli contains 2.5g of Fiber, Nori contains only 0.3g.

Food varieties used in this article are Broccoli, chinese, cooked and Seaweed, laver, raw.

Infographic

Chinese broccoli 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.
Chinese broccoli
Chinese broccoli
4
:
6
Nori
Nori
Contains more Calcium +42.9%
Contains more Magnesium +800%
Contains less Sodium -85.4%
Contains more Selenium +85.7%
Contains more Iron +221.4%
Contains more Phosphorus +41.5%
Contains more Potassium +36.4%
Contains more Zinc +169.2%
Contains more Copper +332.8%
Contains more Manganese +274.2%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +42.9%
Contains more Magnesium +800%
Contains less Sodium -85.4%
Contains more Selenium +85.7%
Contains more Iron +221.4%
Contains more Phosphorus +41.5%
Contains more Potassium +36.4%
Contains more Zinc +169.2%
Contains more Copper +332.8%
Contains more Manganese +274.2%

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.
Chinese broccoli
Chinese broccoli
1
:
9
Nori
Nori
Contains more Vitamin K +2020%
Contains more Vitamin A +217.6%
Contains more Vitamin E +108.3%
Contains more Vitamin C +38.3%
Contains more Vitamin B2 +205.5%
Contains more Vitamin B3 +236.4%
Contains more Vitamin B5 +227.7%
Contains more Vitamin B6 +127.1%
Contains more Folate +47.5%
Equal in Vitamin B1 - 0.098
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 K +2020%
Contains more Vitamin A +217.6%
Contains more Vitamin E +108.3%
Contains more Vitamin C +38.3%
Contains more Vitamin B2 +205.5%
Contains more Vitamin B3 +236.4%
Contains more Vitamin B5 +227.7%
Contains more Vitamin B6 +127.1%
Contains more Folate +47.5%
Equal in Vitamin B1 - 0.098

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
3
Nori
Nori
Contains more Fats +157.1%
Contains more Protein +409.6%
Contains more Carbs +34.1%
Contains more Other +377.2%
Equal in Water - 85.03
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 Fats +157.1%
Contains more Protein +409.6%
Contains more Carbs +34.1%
Contains more Other +377.2%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -44.5%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -44.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Nori Opinion
Net carbs 1.31g 4.81g Nori
Protein 1.14g 5.81g Nori
Fats 0.72g 0.28g Chinese broccoli
Carbs 3.81g 5.11g Nori
Calories 22kcal 35kcal Nori
Sugar 0.84g 0.49g Nori
Fiber 2.5g 0.3g Chinese broccoli
Calcium 100mg 70mg Chinese broccoli
Iron 0.56mg 1.8mg Nori
Magnesium 18mg 2mg Chinese broccoli
Phosphorus 41mg 58mg Nori
Potassium 261mg 356mg Nori
Sodium 7mg 48mg Chinese broccoli
Zinc 0.39mg 1.05mg Nori
Copper 0.061mg 0.264mg Nori
Manganese 0.264mg 0.988mg Nori
Selenium 1.3µg 0.7µg Chinese broccoli
Vitamin A 1638IU 5202IU Nori
Vitamin A RAE 82µg 260µg Nori
Vitamin E 0.48mg 1mg Nori
Vitamin C 28.2mg 39mg Nori
Vitamin B1 0.095mg 0.098mg Nori
Vitamin B2 0.146mg 0.446mg Nori
Vitamin B3 0.437mg 1.47mg Nori
Vitamin B5 0.159mg 0.521mg Nori
Vitamin B6 0.07mg 0.159mg Nori
Folate 99µg 146µg Nori
Vitamin K 84.8µg 4µg Chinese broccoli
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.11g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.05g 0.025g Chinese broccoli
Polyunsaturated fat 0.33g 0.11g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Nori
Low Fats diet ok
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
48%
Chinese broccoli
67%
Nori
Minerals Daily Need Coverage Score
18%
Chinese broccoli
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.35g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 41mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.