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  6. Kale vs. Nori

Kale vs. Nori — In-Depth Nutrition Comparison

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Significant differences between Kale and Nori

  • Kale has more Vitamin K, Vitamin A RAE, 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

Kale 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.
Kale
Kale
4
:
6
Nori
Nori
Contains more Magnesium +800%
Contains less Sodium -52.1%
Contains more Selenium +28.6%
Contains more Iron +100%
Contains more Phosphorus +107.1%
Contains more Potassium +56.1%
Contains more Zinc +337.5%
Contains more Copper +69.2%
Contains more Manganese +137.5%
Equal in Calcium - 70
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +800%
Contains less Sodium -52.1%
Contains more Selenium +28.6%
Contains more Iron +100%
Contains more Phosphorus +107.1%
Contains more Potassium +56.1%
Contains more Zinc +337.5%
Contains more Copper +69.2%
Contains more Manganese +137.5%
Equal in Calcium - 70

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.
Kale
Kale
3
:
7
Nori
Nori
Contains more Vitamin A +161.8%
Contains more Vitamin K +20325%
Contains more Vitamin E +17.6%
Contains more Vitamin B1 +84.9%
Contains more Vitamin B2 +537.1%
Contains more Vitamin B3 +194%
Contains more Vitamin B5 +963.3%
Contains more Vitamin B6 +15.2%
Contains more Folate +1023.1%
Equal in Vitamin C - 39
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 A +161.8%
Contains more Vitamin K +20325%
Contains more Vitamin E +17.6%
Contains more Vitamin B1 +84.9%
Contains more Vitamin B2 +537.1%
Contains more Vitamin B3 +194%
Contains more Vitamin B5 +963.3%
Contains more Vitamin B6 +15.2%
Contains more Folate +1023.1%
Equal in Vitamin C - 39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Nori
Nori
Contains more Fats +42.9%
Contains more Carbs +10.2%
Contains more Protein +205.8%
Contains more Other +333.3%
Equal in Carbs - 5.11
Equal in Water - 85.03
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +42.9%
Contains more Carbs +10.2%
Contains more Protein +205.8%
Contains more Other +333.3%
Equal in Carbs - 5.11
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
3
:
0
Nori
Nori
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +75.5%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +75.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Nori Opinion
Net carbs 3.63g 4.81g Nori
Protein 1.9g 5.81g Nori
Fats 0.4g 0.28g Kale
Carbs 5.63g 5.11g Kale
Calories 28kcal 35kcal Nori
Sugar 1.25g 0.49g Nori
Fiber 2g 0.3g Kale
Calcium 72mg 70mg Kale
Iron 0.9mg 1.8mg Nori
Magnesium 18mg 2mg Kale
Phosphorus 28mg 58mg Nori
Potassium 228mg 356mg Nori
Sodium 23mg 48mg Kale
Zinc 0.24mg 1.05mg Nori
Copper 0.156mg 0.264mg Nori
Manganese 0.416mg 0.988mg Nori
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 5202IU Kale
Vitamin A RAE 681µg 260µg Kale
Vitamin E 0.85mg 1mg Nori
Vitamin C 41mg 39mg Kale
Vitamin B1 0.053mg 0.098mg Nori
Vitamin B2 0.07mg 0.446mg Nori
Vitamin B3 0.5mg 1.47mg Nori
Vitamin B5 0.049mg 0.521mg Nori
Vitamin B6 0.138mg 0.159mg Nori
Folate 13µg 146µg Nori
Vitamin K 817µg 4µg Kale
Tryptophan 0.023mg 0.043mg Nori
Threonine 0.085mg 0.232mg Nori
Isoleucine 0.114mg 0.259mg Nori
Leucine 0.133mg 0.501mg Nori
Lysine 0.114mg 0.222mg Nori
Methionine 0.018mg 0.145mg Nori
Phenylalanine 0.097mg 0.273mg Nori
Valine 0.104mg 0.402mg Nori
Histidine 0.04mg 0.14mg Nori
Saturated Fat 0.052g 0.061g Kale
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.03g 0.025g Kale
Polyunsaturated fat 0.193g 0.11g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
258%
Kale
67%
Nori
Minerals Daily Need Coverage Score
22%
Kale
40%
Nori

Comparison summary

Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.76g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.