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  6. Nori vs. Rapini

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 RAE, 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
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.
Nori
Nori
4
:
6
Rapini
Rapini
Contains more Potassium +81.6%
Contains more Zinc +36.4%
Contains more Copper +528.6%
Contains more Manganese +150.1%
Contains more Calcium +54.3%
Contains more Iron +18.9%
Contains more Magnesium +1000%
Contains more Phosphorus +25.9%
Contains less Sodium -31.3%
Contains more Selenium +42.9%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Potassium +81.6%
Contains more Zinc +36.4%
Contains more Copper +528.6%
Contains more Manganese +150.1%
Contains more Calcium +54.3%
Contains more Iron +18.9%
Contains more Magnesium +1000%
Contains more Phosphorus +25.9%
Contains less Sodium -31.3%
Contains more Selenium +42.9%

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.
Nori
Nori
6
:
4
Rapini
Rapini
Contains more Vitamin A +98.4%
Contains more Vitamin C +93.1%
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
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +98.4%
Contains more Vitamin C +93.1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Rapini
Rapini
Contains more Protein +83.3%
Contains more Carbs +79.3%
Contains more Other +301.1%
Contains more Fats +75%
Equal in Water - 92.55
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +83.3%
Contains more Carbs +79.3%
Contains more Other +301.1%
Contains more Fats +75%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
0
:
3
Rapini
Rapini
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +18.2%
Equal in Monounsaturated Fat - 0.026
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +18.2%
Equal in Monounsaturated Fat - 0.026

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Nori Rapini Opinion
Net carbs 4.81g 0.15g Nori
Protein 5.81g 3.17g Nori
Fats 0.28g 0.49g Rapini
Carbs 5.11g 2.85g Nori
Calories 35kcal 22kcal Nori
Fructose 0.17g Rapini
Sugar 0.49g 0.38g Rapini
Fiber 0.3g 2.7g Rapini
Calcium 70mg 108mg Rapini
Iron 1.8mg 2.14mg Rapini
Magnesium 2mg 22mg Rapini
Phosphorus 58mg 73mg Rapini
Potassium 356mg 196mg Nori
Sodium 48mg 33mg Rapini
Zinc 1.05mg 0.77mg Nori
Copper 0.264mg 0.042mg Nori
Manganese 0.988mg 0.395mg Nori
Selenium 0.7µg 1µg Rapini
Vitamin A 5202IU 2622IU Nori
Vitamin A RAE 260µg 131µg Nori
Vitamin E 1mg 1.62mg Rapini
Vitamin C 39mg 20.2mg Nori
Vitamin B1 0.098mg 0.162mg Rapini
Vitamin B2 0.446mg 0.129mg Nori
Vitamin B3 1.47mg 1.221mg Nori
Vitamin B5 0.521mg 0.322mg Nori
Vitamin B6 0.159mg 0.171mg Rapini
Folate 146µg 83µg Nori
Vitamin K 4µg 224µg Rapini
Tryptophan 0.043mg 0.043mg
Threonine 0.232mg 0.106mg Nori
Isoleucine 0.259mg 0.104mg Nori
Leucine 0.501mg 0.17mg Nori
Lysine 0.222mg 0.198mg Nori
Methionine 0.145mg 0.048mg Nori
Phenylalanine 0.273mg 0.128mg Nori
Valine 0.402mg 0.153mg Nori
Histidine 0.14mg 0.066mg Nori
Saturated Fat 0.061g 0.05g Rapini
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.026g Rapini
Polyunsaturated fat 0.11g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
67%
Nori
86%
Rapini
Minerals Daily Need Coverage Score
40%
Nori
27%
Rapini

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.

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. 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.