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Nori vs Broccoli - In-Depth Nutrition Comparison

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What are the main differences between Nori and Broccoli?

  • Nori is richer in Manganese, Vitamin A, Vitamin B2, Copper, Folate, Iron, and Zinc, yet Broccoli is richer in Vitamin K, Vitamin C, and Fiber.
  • Broccoli's daily need coverage for Vitamin K is 81% higher.
  • Nori has 8 times more Vitamin A than Broccoli. Nori has 260µg of Vitamin A, while Broccoli has 31µg.

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

Infographic

Nori vs Broccoli 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
Nori
5
:
Contains more Iron +146.6%
Contains more Calcium +48.9%
Contains more Potassium +12.7%
Contains more Copper +438.8%
Contains more Zinc +156.1%
Contains more Magnesium +950%
Contains more Phosphorus +13.8%
Contains less Sodium -31.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +146.6%
Contains more Calcium +48.9%
Contains more Potassium +12.7%
Contains more Copper +438.8%
Contains more Zinc +156.1%
Contains more Magnesium +950%
Contains more Phosphorus +13.8%
Contains less Sodium -31.3%

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
Nori
6
:
Contains more Vitamin A +735%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +281.2%
Contains more Vitamin B3 +130%
Contains more Folate +131.7%
Contains more Vitamin C +128.7%
Contains more Vitamin B6 +10.1%
Contains more Vitamin K +2440%
Equal in Vitamin B5 - 0.573
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin A +735%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +281.2%
Contains more Vitamin B3 +130%
Contains more Folate +131.7%
Contains more Vitamin C +128.7%
Contains more Vitamin B6 +10.1%
Contains more Vitamin K +2440%
Equal in Vitamin B5 - 0.573

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

All nutrients comparison - raw data values

Nutrient Nori Broccoli Opinion
Calories 35kcal 34kcal Nori
Protein 5.81g 2.82g Nori
Fats 0.28g 0.37g Broccoli
Vitamin C 39mg 89.2mg Broccoli
Net carbs 4.81g 4.04g Nori
Carbs 5.11g 6.64g Broccoli
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.8mg 0.73mg Nori
Calcium 70mg 47mg Nori
Potassium 356mg 316mg Nori
Magnesium 2mg 21mg Broccoli
Sugar 0.49g 1.7g Nori
Fiber 0.3g 2.6g Broccoli
Copper 0.264mg 0.049mg Nori
Zinc 1.05mg 0.41mg Nori
Starch g 0g Broccoli
Phosphorus 58mg 66mg Broccoli
Sodium 48mg 33mg Broccoli
Vitamin A 5202IU 623IU Nori
Vitamin E 1mg 0.78mg Nori
Vitamin D 0µg 0µg
Vitamin B1 0.098mg 0.071mg Nori
Vitamin B2 0.446mg 0.117mg Nori
Vitamin B3 1.47mg 0.639mg Nori
Vitamin B5 0.521mg 0.573mg Broccoli
Vitamin B6 0.159mg 0.175mg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 4µg 101.6µg Broccoli
Folate 146µg 63µg Nori
Trans Fat 0g 0g
Saturated Fat 0.061g 0.039g Broccoli
Monounsaturated Fat 0.025g 0.011g Nori
Polyunsaturated fat 0.11g 0.038g Nori
Tryptophan 0.043mg 0.033mg Nori
Threonine 0.232mg 0.088mg Nori
Isoleucine 0.259mg 0.079mg Nori
Leucine 0.501mg 0.129mg Nori
Lysine 0.222mg 0.135mg Nori
Methionine 0.145mg 0.038mg Nori
Phenylalanine 0.273mg 0.117mg Nori
Valine 0.402mg 0.125mg Nori
Histidine 0.14mg 0.059mg Nori
Fructose g 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67
Nori
65
Broccoli
Mineral Summary Score
34
Nori
18
Broccoli

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
35%
Nori
17%
Broccoli
Carbohydrates
5%
Nori
7%
Broccoli
Fats
1%
Nori
2%
Broccoli

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.21g)
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 - $0.4)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.022g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.