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  6. Marrow-stem Kale vs. Nori

Marrow-stem Kale vs. Nori — In-Depth Nutrition Comparison

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What are the differences between marrow-stem Kale and nori?

  • Marrow-stem Kale is higher in vitamin K, calcium, fiber, vitamin E, and magnesium, yet nori is higher in vitamin B2, copper, iron, manganese, and zinc.
  • Marrow-stem Kale's daily need coverage for vitamin K is 361% more.
  • Marrow-stem Kale has 14 times more magnesium than nori. While marrow-stem Kale has 27mg of magnesium, nori has only 2mg.

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

Infographic

Marrow-stem 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 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 +1250%
Contains more CalciumCalcium +231.4%
Contains less SodiumSodium -64.6%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +67.1%
Contains more IronIron +283%
Contains more CopperCopper +473.9%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +132%
Contains more ManganeseManganese +50.2%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Nori
Nori
6
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 EVitamin E +126%
Contains more Vitamin KVitamin K +10827.5%
Contains more CholineCholine +123.1%
Contains more Vitamin CVitamin C +10.5%
Contains more Vitamin B1Vitamin B1 +81.5%
Contains more Vitamin B2Vitamin B2 +243.1%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +95.1%
Contains more FolateFolate +13.2%
~equal in Vitamin A ~260µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.159mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Nori DV% diff.
Vitamin K 437.1µg 4µg 361%
Copper 0.046mg 0.264mg 24%
Vitamin B2 0.13mg 0.446mg 24%
Iron 0.47mg 1.8mg 17%
Calcium 232mg 70mg 16%
Fiber 4g 0.3g 15%
Manganese 0.658mg 0.988mg 14%
Zinc 0.21mg 1.05mg 8%
Vitamin E 2.26mg 1mg 8%
Protein 3.02g 5.81g 6%
Magnesium 27mg 2mg 6%
Vitamin B3 0.742mg 1.47mg 5%
Phosphorus 25mg 58mg 5%
Vitamin B5 0.267mg 0.521mg 5%
Folate 129µg 146µg 4%
Potassium 213mg 356mg 4%
Vitamin C 35.3mg 39mg 4%
Vitamin B1 0.054mg 0.098mg 4%
Choline 23.2mg 10.4mg 2%
Sodium 17mg 48mg 1%
Vitamin A 251µg 260µg 1%
Selenium 1.3µg 0.7µg 1%
Polyunsaturated fat 0.201g 0.11g 1%
Fats 0.61g 0.28g 1%
Calories 32kcal 35kcal 0%
Carbs 5.42g 5.11g 0%
Net carbs 1.42g 4.81g N/A
Sugar 0.46g 0.49g N/A
Vitamin B6 0.165mg 0.159mg 0%
Saturated fat 0.055g 0.061g 0%
Monounsaturated fat 0.03g 0.025g 0%
Tryptophan 0.031mg 0.043mg 0%
Threonine 0.086mg 0.232mg 0%
Isoleucine 0.1mg 0.259mg 0%
Leucine 0.151mg 0.501mg 0%
Lysine 0.117mg 0.222mg 0%
Methionine 0.033mg 0.145mg 0%
Phenylalanine 0.087mg 0.273mg 0%
Valine 0.12mg 0.402mg 0%
Histidine 0.047mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Nori
Nori
2
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 +117.9%
Contains more ProteinProtein +92.4%
Contains more OtherOther +183.5%
~equal in Carbs ~5.11g
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Nori
Nori
0
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 -9.8%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +82.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.