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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +42.9%
Contains more Magnesium +800%
Contains less Sodium -85.4%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Contains more Calcium +42.9%
Contains more Magnesium +800%
Contains less Sodium -85.4%
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%

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
:
9
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
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%
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

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.
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
Starch g g
Fructose g g
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
Vitamin A 1638IU 5202IU Nori
Vitamin E 0.48mg 1mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 84.8µg 4µg Chinese broccoli
Tryptophan mg 0.043mg Nori
Threonine mg 0.232mg Nori
Isoleucine mg 0.259mg Nori
Leucine mg 0.501mg Nori
Lysine mg 0.222mg Nori
Methionine mg 0.145mg Nori
Phenylalanine mg 0.273mg Nori
Valine mg 0.402mg Nori
Histidine mg 0.14mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.061g 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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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
48
Chinese broccoli
67
Nori
Mineral Summary Score
17
Chinese broccoli
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
7%
Chinese broccoli
35%
Nori
Carbohydrates
4%
Chinese broccoli
5%
Nori
Fats
3%
Chinese broccoli
1%
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

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. 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.