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  6. Kohlrabi vs. Nori

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 vitamin A, manganese, vitamin B2, folate, iron, copper, zinc, and vitamin B5.
  • Nori's daily need coverage for vitamin A is 103% 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" 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
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 +850%
Contains less SodiumSodium -58.3%
Contains more CalciumCalcium +191.7%
Contains more IronIron +350%
Contains more CopperCopper +104.7%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +26.1%
Contains more ManganeseManganese +610.8%
~equal in Potassium ~356mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Nori
Nori
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Contains more Vitamin CVitamin C +59%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +2130%
Contains more Vitamin B3Vitamin B3 +267.5%
Contains more Vitamin B5Vitamin B5 +215.8%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +812.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.159mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Nori DV% diff.
Manganese 0.139mg 0.988mg 37%
Vitamin B2 0.02mg 0.446mg 33%
Folate 16µg 146µg 33%
Vitamin A 2µg 260µg 29%
Vitamin C 62mg 39mg 26%
Iron 0.4mg 1.8mg 18%
Copper 0.129mg 0.264mg 15%
Fiber 3.6g 0.3g 13%
Zinc 0.03mg 1.05mg 9%
Protein 1.7g 5.81g 8%
Vitamin B3 0.4mg 1.47mg 7%
Vitamin B5 0.165mg 0.521mg 7%
Calcium 24mg 70mg 5%
Magnesium 19mg 2mg 4%
Vitamin B1 0.05mg 0.098mg 4%
Vitamin E 0.48mg 1mg 3%
Vitamin K 0.1µg 4µg 3%
Phosphorus 46mg 58mg 2%
Sodium 20mg 48mg 1%
Vitamin B6 0.15mg 0.159mg 1%
Calories 27kcal 35kcal 0%
Protein per 100 calories 6.3g 17g N/A
Calories per 10 g protein 159kcal 60kcal N/A
Weight per 100 calories 370g 286g N/A
Fats 0.1g 0.28g 0%
Net carbs 2.6g 4.81g N/A
Carbs 6.2g 5.11g 0%
Potassium 350mg 356mg 0%
Sugar 2.6g 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Choline 12.3mg 10.4mg 0%
Saturated fat 0.013g 0.061g 0%
Monounsaturated fat 0.007g 0.025g 0%
Polyunsaturated fat 0.048g 0.11g 0%
Tryptophan 0.01mg 0.043mg 0%
Threonine 0.049mg 0.232mg 0%
Isoleucine 0.078mg 0.259mg 0%
Leucine 0.067mg 0.501mg 0%
Lysine 0.056mg 0.222mg 0%
Methionine 0.013mg 0.145mg 0%
Phenylalanine 0.039mg 0.273mg 0%
Valine 0.05mg 0.402mg 0%
Histidine 0.019mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 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 CarbsCarbs +21.3%
Contains more ProteinProtein +241.8%
Contains more FatsFats +180%
Contains more OtherOther +277%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Nori
Nori
2
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 less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +257.1%
Contains more Poly. FatPolyunsaturated fat +129.2%

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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. 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.