Kale vs. Nori — In-Depth Nutrition Comparison
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Significant differences between kale and nori
- Kale has more vitamin K, vitamin A, and fiber; however, nori is richer in folate, vitamin B2, manganese, copper, iron, vitamin B5, and zinc.
- Kale covers your daily vitamin K needs 677% more than nori.
- Nori has 7 times less fiber than kale. Kale has 2g of fiber, while nori has 0.3g.
Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Seaweed, laver, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +800% |
| Contains less SodiumSodium | -52.1% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more PotassiumPotassium | +56.1% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +69.2% |
| Contains more ZincZinc | +337.5% |
| Contains more PhosphorusPhosphorus | +107.1% |
| Contains more ManganeseManganese | +137.5% |
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.
| Contains more Vitamin AVitamin A | +161.9% |
| Contains more Vitamin KVitamin K | +20325% |
| Contains more Vitamin EVitamin E | +17.6% |
| Contains more Vitamin B1Vitamin B1 | +84.9% |
| Contains more Vitamin B2Vitamin B2 | +537.1% |
| Contains more Vitamin B3Vitamin B3 | +194% |
| Contains more Vitamin B5Vitamin B5 | +963.3% |
| Contains more Vitamin B6Vitamin B6 | +15.2% |
| Contains more FolateFolate | +1023.1% |
| Contains more CholineCholine | +2500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 4µg | 678% |
| Vitamin A | 681µg | 260µg | 47% |
| Folate | 13µg | 146µg | 33% |
| Vitamin B2 | 0.07mg | 0.446mg | 29% |
| Manganese | 0.416mg | 0.988mg | 25% |
| Copper | 0.156mg | 0.264mg | 12% |
| Iron | 0.9mg | 1.8mg | 11% |
| Vitamin B5 | 0.049mg | 0.521mg | 9% |
| Protein | 1.9g | 5.81g | 8% |
| Zinc | 0.24mg | 1.05mg | 7% |
| Fiber | 2g | 0.3g | 7% |
| Vitamin B3 | 0.5mg | 1.47mg | 6% |
| Potassium | 228mg | 356mg | 4% |
| Phosphorus | 28mg | 58mg | 4% |
| Magnesium | 18mg | 2mg | 4% |
| Vitamin B1 | 0.053mg | 0.098mg | 4% |
| Vitamin B6 | 0.138mg | 0.159mg | 2% |
| Choline | 0.4mg | 10.4mg | 2% |
| Vitamin C | 41mg | 39mg | 2% |
| Sodium | 23mg | 48mg | 1% |
| Vitamin E | 0.85mg | 1mg | 1% |
| Polyunsaturated fat | 0.193g | 0.11g | 1% |
| Calories | 28kcal | 35kcal | 0% |
| Fats | 0.4g | 0.28g | 0% |
| Carbs | 5.63g | 5.11g | 0% |
| Net carbs | 3.63g | 4.81g | N/A |
| Calcium | 72mg | 70mg | 0% |
| Sugar | 1.25g | 0.49g | N/A |
| Selenium | 0.9µg | 0.7µg | 0% |
| Saturated fat | 0.052g | 0.061g | 0% |
| Monounsaturated fat | 0.03g | 0.025g | 0% |
| Tryptophan | 0.023mg | 0.043mg | 0% |
| Threonine | 0.085mg | 0.232mg | 0% |
| Isoleucine | 0.114mg | 0.259mg | 0% |
| Leucine | 0.133mg | 0.501mg | 0% |
| Lysine | 0.114mg | 0.222mg | 0% |
| Methionine | 0.018mg | 0.145mg | 0% |
| Phenylalanine | 0.097mg | 0.273mg | 0% |
| Valine | 0.104mg | 0.402mg | 0% |
| Histidine | 0.04mg | 0.14mg | 0% |
| Omega-3 - EPA | 0g | 0.08g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +42.9% |
| Contains more ProteinProtein | +205.8% |
| Contains more OtherOther | +333.3% |
~equal in
Carbs
~5.11g
~equal in
Water
~85.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.8% |
| Contains more Mono. FatMonounsaturated fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +75.5% |
