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Nori vs Rapini - In-Depth Nutrition Comparison

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Important differences between Nori and Rapini

  • Nori has more Manganese, Copper, Vitamin B2, Vitamin C, Folate, and Vitamin A, however Rapini has more Vitamin K, Fiber, and Vitamin B1.
  • Rapini's daily need coverage for Vitamin K is 183% more.
  • Nori has 6 times more Copper than Rapini. Nori has 0.264mg of Copper, while Rapini has 0.042mg.

The food varieties used in the comparison are Seaweed, laver, raw and Broccoli raab, raw.

Infographic

Nori vs Rapini infographic
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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
3
:
5
Rapini
Contains more Potassium +81.6%
Contains more Copper +528.6%
Contains more Zinc +36.4%
Contains more Iron +18.9%
Contains more Calcium +54.3%
Contains more Magnesium +1000%
Contains more Phosphorus +25.9%
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 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +81.6%
Contains more Copper +528.6%
Contains more Zinc +36.4%
Contains more Iron +18.9%
Contains more Calcium +54.3%
Contains more Magnesium +1000%
Contains more Phosphorus +25.9%
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
:
4
Rapini
Contains more Vitamin C +93.1%
Contains more Vitamin A +98.4%
Contains more Vitamin B2 +245.7%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +61.8%
Contains more Folate +75.9%
Contains more Vitamin E +62%
Contains more Vitamin B1 +65.3%
Contains more Vitamin K +5500%
Equal in Vitamin B6 - 0.171
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 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin C +93.1%
Contains more Vitamin A +98.4%
Contains more Vitamin B2 +245.7%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +61.8%
Contains more Folate +75.9%
Contains more Vitamin E +62%
Contains more Vitamin B1 +65.3%
Contains more Vitamin K +5500%
Equal in Vitamin B6 - 0.171

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
86
Rapini
Mineral Summary Score
34
Nori
27
Rapini

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
19%
Rapini
Carbohydrates
5%
Nori
3%
Rapini
Fats
1%
Nori
2%
Rapini

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 Rapini
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.011g)
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 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.

All nutrients comparison - raw data values

Nutrient Nori Rapini Opinion
Calories 35 22 Nori
Protein 5.81 3.17 Nori
Fats 0.28 0.49 Rapini
Vitamin C 39 20.2 Nori
Net carbs 4.809999942779541 0.15000000596046448 Nori
Carbs 5.11 2.85 Nori
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 2.14 Rapini
Calcium 70 108 Rapini
Potassium 356 196 Nori
Magnesium 2 22 Rapini
Sugar 0.49 0.38 Rapini
Fiber 0.3 2.7 Rapini
Copper 0.264 0.042 Nori
Zinc 1.05 0.77 Nori
Starch
Phosphorus 58 73 Rapini
Sodium 48 33 Rapini
Vitamin A 5202 2622 Nori
Vitamin E 1 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.098 0.162 Rapini
Vitamin B2 0.446 0.129 Nori
Vitamin B3 1.47 1.221 Nori
Vitamin B5 0.521 0.322 Nori
Vitamin B6 0.159 0.171 Rapini
Vitamin B12 0 0
Vitamin K 4 224 Rapini
Folate 146 83 Nori
Trans Fat 0 0
Saturated Fat 0.061 0.05 Rapini
Monounsaturated Fat 0.025 0.026 Rapini
Polyunsaturated fat 0.11 0.13 Rapini
Tryptophan 0.043 0.043
Threonine 0.232 0.106 Nori
Isoleucine 0.259 0.104 Nori
Leucine 0.501 0.17 Nori
Lysine 0.222 0.198 Nori
Methionine 0.145 0.048 Nori
Phenylalanine 0.273 0.128 Nori
Valine 0.402 0.153 Nori
Histidine 0.14 0.066 Nori
Fructose 0.17 Rapini

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.