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  6. Chinese broccoli vs. Nori

Chinese broccoli vs. Nori — In-Depth Nutrition Comparison

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A recap on the differences between chinese broccoli and nori

  • Chinese broccoli is higher in vitamin K and fiber, yet nori is higher in vitamin A, manganese, vitamin B2, copper, iron, vitamin C, folate, and vitamin B5.
  • Nori covers your daily vitamin A needs 71% more than chinese broccoli.
  • Chinese broccoli contains 21 times more vitamin K than nori. While chinese broccoli contains 84.8µg of vitamin K, nori contains only 4µg.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Nori
Nori
6
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 +800%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +221.4%
Contains more CopperCopper +332.8%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +41.5%
Contains more ManganeseManganese +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.
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Nori
Nori
8
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 KVitamin K +2020%
Contains more CholineCholine +143.3%
Contains more Vitamin CVitamin C +38.3%
Contains more Vitamin AVitamin A +217.1%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B2Vitamin B2 +205.5%
Contains more Vitamin B3Vitamin B3 +236.4%
Contains more Vitamin B5Vitamin B5 +227.7%
Contains more Vitamin B6Vitamin B6 +127.1%
Contains more FolateFolate +47.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Nori DV% diff.
Vitamin K 84.8µg 4µg 67%
Manganese 0.264mg 0.988mg 31%
Copper 0.061mg 0.264mg 23%
Vitamin B2 0.146mg 0.446mg 23%
Vitamin A 82µg 260µg 20%
Iron 0.56mg 1.8mg 16%
Folate 99µg 146µg 12%
Vitamin C 28.2mg 39mg 12%
Protein 1.14g 5.81g 9%
Fiber 2.5g 0.3g 9%
Vitamin B5 0.159mg 0.521mg 7%
Vitamin B6 0.07mg 0.159mg 7%
Zinc 0.39mg 1.05mg 6%
Vitamin B3 0.437mg 1.47mg 6%
Magnesium 18mg 2mg 4%
Calcium 100mg 70mg 3%
Potassium 261mg 356mg 3%
Vitamin E 0.48mg 1mg 3%
Choline 25.3mg 10.4mg 3%
Phosphorus 41mg 58mg 2%
Sodium 7mg 48mg 2%
Selenium 1.3µg 0.7µg 1%
Polyunsaturated fat 0.33g 0.11g 1%
Fats 0.72g 0.28g 1%
Calories 22kcal 35kcal 1%
Carbs 3.81g 5.11g 0%
Net carbs 1.31g 4.81g N/A
Sugar 0.84g 0.49g N/A
Vitamin B1 0.095mg 0.098mg 0%
Saturated fat 0.11g 0.061g 0%
Monounsaturated fat 0.05g 0.025g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 FatsFats +157.1%
Contains more ProteinProtein +409.6%
Contains more CarbsCarbs +34.1%
Contains more OtherOther +377.2%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Nori
Nori
1
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 +100%
Contains more Poly. FatPolyunsaturated fat +200%
Contains less Sat. FatSaturated fat -44.5%

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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. 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.