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Mustard Greens Raw vs. Nori — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and nori?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, fiber, magnesium, and vitamin E, yet nori is richer in vitamin A, folate, vitamin B2, copper, and zinc.
  • Mustard Greens Raw' daily need coverage for vitamin K is 211% higher.
  • Mustard Greens Raw have 16 times more magnesium than nori. Mustard Greens Raw have 32mg of magnesium, while nori has 2mg.

We used Mustard greens, raw and Seaweed, laver, raw types in this comparison.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Nori
3
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 +1500%
Contains more CalciumCalcium +64.3%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +28.6%
Contains more CopperCopper +60%
Contains more ZincZinc +320%
~equal in Potassium ~356mg
~equal in Iron ~1.8mg
~equal in Phosphorus ~58mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Nori
7
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 CVitamin C +79.5%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin KVitamin K +6337.5%
Contains more Vitamin AVitamin A +72.2%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B2Vitamin B2 +305.5%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin B5Vitamin B5 +148.1%
Contains more FolateFolate +1116.7%
Contains more CholineCholine +1980%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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 FatsFats +50%
Contains more ProteinProtein +103.1%
Contains more OtherOther +179.3%
~equal in Carbs ~5.11g
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Nori
1
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 -83.6%
Contains more Mono. FatMonounsaturated fat +268%
Contains more Poly. FatPolyunsaturated fat +189.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Nori DV% diff.
Vitamin K 257.5µg 4µg 211%
Manganese 0.988mg 43%
Vitamin C 70mg 39mg 34%
Folate 12µg 146µg 34%
Vitamin B2 0.11mg 0.446mg 26%
Vitamin A 151µg 260µg 12%
Fiber 3.2g 0.3g 12%
Copper 0.165mg 0.264mg 11%
Magnesium 32mg 2mg 7%
Vitamin E 2.01mg 1mg 7%
Zinc 0.25mg 1.05mg 7%
Protein 2.86g 5.81g 6%
Vitamin B5 0.21mg 0.521mg 6%
Calcium 115mg 70mg 5%
Vitamin B3 0.8mg 1.47mg 4%
Vitamin B1 0.08mg 0.098mg 2%
Iron 1.64mg 1.8mg 2%
Choline 0.5mg 10.4mg 2%
Vitamin B6 0.18mg 0.159mg 2%
Sodium 20mg 48mg 1%
Potassium 384mg 356mg 1%
Calories 27kcal 35kcal 0%
Fats 0.42g 0.28g 0%
Carbs 4.67g 5.11g 0%
Net carbs 1.47g 4.81g N/A
Sugar 1.32g 0.49g N/A
Phosphorus 58mg 58mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.01g 0.061g 0%
Monounsaturated fat 0.092g 0.025g 0%
Polyunsaturated fat 0.038g 0.11g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
84%
Mustard Greens Raw
45%
Nori
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.83g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.051g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.