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Kohlrabi vs Nori - In-Depth Nutrition Comparison

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What are the differences between Kohlrabi and Nori?

  • Kohlrabi is higher in Vitamin C, and Fiber, yet Nori is higher in Manganese, Vitamin B2, Folate, Vitamin A RAE, Iron, Copper, Zinc, and Vitamin B5.
  • Nori's daily need coverage for Manganese is 37% more.
  • Kohlrabi has 12 times more Fiber than Nori. While Kohlrabi has 3.6g of Fiber, Nori has only 0.3g.

We used Kohlrabi, raw and Seaweed, laver, raw types in this article.

Infographic

Kohlrabi 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
:
6
Nori
Contains more Magnesium +850%
Contains less Sodium -58.3%
Contains more Calcium +191.7%
Contains more Iron +350%
Contains more Phosphorus +26.1%
Contains more Zinc +3400%
Contains more Copper +104.7%
Equal in Potassium - 356
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Contains more Magnesium +850%
Contains less Sodium -58.3%
Contains more Calcium +191.7%
Contains more Iron +350%
Contains more Phosphorus +26.1%
Contains more Zinc +3400%
Contains more Copper +104.7%
Equal in Potassium - 356

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 C +59%
Contains more Vitamin A +14350%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +2130%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +215.8%
Contains more Folate +812.5%
Contains more Vitamin K +3900%
Equal in Vitamin B6 - 0.159
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
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 C +59%
Contains more Vitamin A +14350%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +2130%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +215.8%
Contains more Folate +812.5%
Contains more Vitamin K +3900%
Equal in Vitamin B6 - 0.159

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.
Kohlrabi Nori
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Nori Opinion
Net carbs 2.6g 4.81g Nori
Protein 1.7g 5.81g Nori
Fats 0.1g 0.28g Nori
Carbs 6.2g 5.11g Kohlrabi
Calories 27kcal 35kcal Nori
Starch g g
Fructose g g
Sugar 2.6g 0.49g Nori
Fiber 3.6g 0.3g Kohlrabi
Calcium 24mg 70mg Nori
Iron 0.4mg 1.8mg Nori
Magnesium 19mg 2mg Kohlrabi
Phosphorus 46mg 58mg Nori
Potassium 350mg 356mg Nori
Sodium 20mg 48mg Kohlrabi
Zinc 0.03mg 1.05mg Nori
Copper 0.129mg 0.264mg Nori
Vitamin A 36IU 5202IU Nori
Vitamin E 0.48mg 1mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 39mg Kohlrabi
Vitamin B1 0.05mg 0.098mg Nori
Vitamin B2 0.02mg 0.446mg Nori
Vitamin B3 0.4mg 1.47mg Nori
Vitamin B5 0.165mg 0.521mg Nori
Vitamin B6 0.15mg 0.159mg Nori
Folate 16µg 146µg Nori
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 4µg Nori
Tryptophan 0.01mg 0.043mg Nori
Threonine 0.049mg 0.232mg Nori
Isoleucine 0.078mg 0.259mg Nori
Leucine 0.067mg 0.501mg Nori
Lysine 0.056mg 0.222mg Nori
Methionine 0.013mg 0.145mg Nori
Phenylalanine 0.039mg 0.273mg Nori
Valine 0.05mg 0.402mg Nori
Histidine 0.019mg 0.14mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.061g Kohlrabi
Monounsaturated Fat 0.007g 0.025g Nori
Polyunsaturated fat 0.048g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi 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
25
Kohlrabi
67
Nori
Mineral Summary Score
17
Kohlrabi
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
10%
Kohlrabi
35%
Nori
Carbohydrates
6%
Kohlrabi
5%
Nori
Fats
0%
Kohlrabi
1%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 20)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.6)
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?
Kohlrabi
Kohlrabi contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.048g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.