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Nori vs Chinese broccoli - In-Depth Nutrition Comparison

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A recap on differences between Nori and Chinese broccoli

  • Nori is higher in Manganese, Vitamin B2, Copper, Vitamin A, Iron, Vitamin C, Folate, and Vitamin B5, yet Chinese broccoli is higher in Vitamin K, and Fiber.
  • Chinese broccoli covers your daily Vitamin K needs 67% more than Nori.
  • Nori contains 4 times more Copper than Chinese broccoli. While Nori contains 0.264mg of Copper, Chinese broccoli contains only 0.061mg.

Food varieties used in this article are Seaweed, laver, raw and Broccoli, chinese, cooked.

Infographic

Nori vs Chinese broccoli 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
5
:
Contains more Iron +221.4%
Contains more Potassium +36.4%
Contains more Copper +332.8%
Contains more Zinc +169.2%
Contains more Phosphorus +41.5%
Contains more Calcium +42.9%
Contains more Magnesium +800%
Contains less Sodium -85.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Contains more Iron +221.4%
Contains more Potassium +36.4%
Contains more Copper +332.8%
Contains more Zinc +169.2%
Contains more Phosphorus +41.5%
Contains more Calcium +42.9%
Contains more Magnesium +800%
Contains less Sodium -85.4%

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
9
:
Contains more Vitamin C +38.3%
Contains more Vitamin A +217.6%
Contains more Vitamin E +108.3%
Contains more Vitamin B2 +205.5%
Contains more Vitamin B3 +236.4%
Contains more Vitamin B5 +227.7%
Contains more Vitamin B6 +127.1%
Contains more Folate +47.5%
Contains more Vitamin K +2020%
Equal in Vitamin B1 - 0.095
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 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Contains more Vitamin C +38.3%
Contains more Vitamin A +217.6%
Contains more Vitamin E +108.3%
Contains more Vitamin B2 +205.5%
Contains more Vitamin B3 +236.4%
Contains more Vitamin B5 +227.7%
Contains more Vitamin B6 +127.1%
Contains more Folate +47.5%
Contains more Vitamin K +2020%
Equal in Vitamin B1 - 0.095

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
48
Chinese broccoli
Mineral Summary Score
34
Nori
17
Chinese 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
7%
Chinese broccoli
Carbohydrates
5%
Nori
4%
Chinese broccoli
Fats
1%
Nori
3%
Chinese broccoli

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Chinese broccoli
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?
Nori
Nori is lower in Sugar (difference - 0.35g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 41mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Nori Chinese broccoli Opinion
Calories 35 22 Nori
Protein 5.81 1.14 Nori
Fats 0.28 0.72 Chinese broccoli
Vitamin C 39 28.2 Nori
Carbs 5.11 3.81 Nori
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 0.56 Nori
Calcium 70 100 Chinese broccoli
Potassium 356 261 Nori
Magnesium 2 18 Chinese broccoli
Sugar 0.49 0.84 Nori
Fiber 0.3 2.5 Chinese broccoli
Copper 0.264 0.061 Nori
Zinc 1.05 0.39 Nori
Starch
Phosphorus 58 41 Nori
Sodium 48 7 Chinese broccoli
Vitamin A 5202 1638 Nori
Vitamin E 1 0.48 Nori
Vitamin D 0 0
Vitamin B1 0.098 0.095 Nori
Vitamin B2 0.446 0.146 Nori
Vitamin B3 1.47 0.437 Nori
Vitamin B5 0.521 0.159 Nori
Vitamin B6 0.159 0.07 Nori
Vitamin B12 0 0
Vitamin K 4 84.8 Chinese broccoli
Folate 146 99 Nori
Trans Fat 0 0
Saturated Fat 0.061 0.11 Nori
Monounsaturated Fat 0.025 0.05 Chinese broccoli
Polyunsaturated fat 0.11 0.33 Chinese broccoli
Tryptophan 0.043 Nori
Threonine 0.232 Nori
Isoleucine 0.259 Nori
Leucine 0.501 Nori
Lysine 0.222 Nori
Methionine 0.145 Nori
Phenylalanine 0.273 Nori
Valine 0.402 Nori
Histidine 0.14 Nori
Fructose

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.