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  6. Nori vs. Cauliflower

Nori vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between Nori and Cauliflower

  • Nori has more Manganese, Vitamin B2, Vitamin A RAE, Copper, Folate, Iron, and Zinc, while Cauliflower has more Vitamin C, Vitamin K, and Fiber.
  • Nori's daily need coverage for Manganese is 36% higher.

The food types used in this comparison are Seaweed, laver, raw and Cauliflower, raw.

Infographic

Nori vs Cauliflower 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
8
:
2
Cauliflower
Cauliflower
Contains more Calcium +218.2%
Contains more Iron +328.6%
Contains more Phosphorus +31.8%
Contains more Potassium +19.1%
Contains more Zinc +288.9%
Contains more Copper +576.9%
Contains more Manganese +537.4%
Contains more Selenium +16.7%
Contains more Magnesium +650%
Contains less Sodium -37.5%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +218.2%
Contains more Iron +328.6%
Contains more Phosphorus +31.8%
Contains more Potassium +19.1%
Contains more Zinc +288.9%
Contains more Copper +576.9%
Contains more Manganese +537.4%
Contains more Selenium +16.7%
Contains more Magnesium +650%
Contains less Sodium -37.5%

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
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +643.3%
Contains more Vitamin B3 +189.9%
Contains more Folate +156.1%
Contains more Vitamin C +23.6%
Contains more Vitamin B5 +28%
Contains more Vitamin B6 +15.7%
Contains more Vitamin K +287.5%
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +643.3%
Contains more Vitamin B3 +189.9%
Contains more Folate +156.1%
Contains more Vitamin C +23.6%
Contains more Vitamin B5 +28%
Contains more Vitamin B6 +15.7%
Contains more Vitamin K +287.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
1
Cauliflower
Cauliflower
Contains more Protein +202.6%
Contains more Other +396.1%
Equal in Fats - 0.28
Equal in Carbs - 4.97
Equal in Water - 92.07
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
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +202.6%
Contains more Other +396.1%
Equal in Fats - 0.28
Equal in Carbs - 4.97
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +254.8%
Contains more Monounsaturated Fat +36%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +254.8%
Contains more Monounsaturated Fat +36%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Cauliflower Opinion
Net carbs 4.81g 2.97g Nori
Protein 5.81g 1.92g Nori
Fats 0.28g 0.28g
Carbs 5.11g 4.97g Nori
Calories 35kcal 25kcal Nori
Fructose 0.97g Cauliflower
Sugar 0.49g 1.91g Nori
Fiber 0.3g 2g Cauliflower
Calcium 70mg 22mg Nori
Iron 1.8mg 0.42mg Nori
Magnesium 2mg 15mg Cauliflower
Phosphorus 58mg 44mg Nori
Potassium 356mg 299mg Nori
Sodium 48mg 30mg Cauliflower
Zinc 1.05mg 0.27mg Nori
Copper 0.264mg 0.039mg Nori
Manganese 0.988mg 0.155mg Nori
Selenium 0.7µg 0.6µg Nori
Vitamin A 5202IU 0IU Nori
Vitamin A RAE 260µg 0µg Nori
Vitamin E 1mg 0.08mg Nori
Vitamin C 39mg 48.2mg Cauliflower
Vitamin B1 0.098mg 0.05mg Nori
Vitamin B2 0.446mg 0.06mg Nori
Vitamin B3 1.47mg 0.507mg Nori
Vitamin B5 0.521mg 0.667mg Cauliflower
Vitamin B6 0.159mg 0.184mg Cauliflower
Folate 146µg 57µg Nori
Vitamin K 4µg 15.5µg Cauliflower
Tryptophan 0.043mg 0.02mg Nori
Threonine 0.232mg 0.076mg Nori
Isoleucine 0.259mg 0.071mg Nori
Leucine 0.501mg 0.106mg Nori
Lysine 0.222mg 0.217mg Nori
Methionine 0.145mg 0.02mg Nori
Phenylalanine 0.273mg 0.065mg Nori
Valine 0.402mg 0.125mg Nori
Histidine 0.14mg 0.056mg Nori
Saturated Fat 0.061g 0.13g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.034g Cauliflower
Polyunsaturated fat 0.11g 0.031g Nori
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Cauliflower
Low Fats diet Equal
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
30%
Cauliflower
Minerals Daily Need Coverage Score
40%
Nori
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
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?
Cauliflower
Cauliflower contains less Sodium (difference - 18mg)
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

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.