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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 RAE, 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
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.
Contains more Iron +221.4%
Contains more Phosphorus +41.5%
Contains more Potassium +36.4%
Contains more Zinc +169.2%
Contains more Copper +332.8%
Contains more Manganese +274.2%
Contains more Calcium +42.9%
Contains more Magnesium +800%
Contains less Sodium -85.4%
Contains more Selenium +85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +221.4%
Contains more Phosphorus +41.5%
Contains more Potassium +36.4%
Contains more Zinc +169.2%
Contains more Copper +332.8%
Contains more Manganese +274.2%
Contains more Calcium +42.9%
Contains more Magnesium +800%
Contains less Sodium -85.4%
Contains more Selenium +85.7%

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
9
:
Contains more Vitamin A +217.6%
Contains more Vitamin E +108.3%
Contains more Vitamin C +38.3%
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 Choline +143.3%
Contains more Vitamin K +2020%
Equal in Vitamin B1 - 0.095
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 6% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 14% 212%
Contains more Vitamin A +217.6%
Contains more Vitamin E +108.3%
Contains more Vitamin C +38.3%
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 Choline +143.3%
Contains more Vitamin K +2020%
Equal in Vitamin B1 - 0.095

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +409.6%
Contains more Carbs +34.1%
Contains more Other +377.2%
Contains more Fats +157.1%
Equal in Water - 93.54
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +409.6%
Contains more Carbs +34.1%
Contains more Other +377.2%
Contains more Fats +157.1%
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -44.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +200%
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -44.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Chinese broccoli Opinion
Net carbs 4.81g 1.31g Nori
Protein 5.81g 1.14g Nori
Fats 0.28g 0.72g Chinese broccoli
Carbs 5.11g 3.81g Nori
Calories 35kcal 22kcal Nori
Sugar 0.49g 0.84g Nori
Fiber 0.3g 2.5g Chinese broccoli
Calcium 70mg 100mg Chinese broccoli
Iron 1.8mg 0.56mg Nori
Magnesium 2mg 18mg Chinese broccoli
Phosphorus 58mg 41mg Nori
Potassium 356mg 261mg Nori
Sodium 48mg 7mg Chinese broccoli
Zinc 1.05mg 0.39mg Nori
Copper 0.264mg 0.061mg Nori
Manganese 0.988mg 0.264mg Nori
Selenium 0.7µg 1.3µg Chinese broccoli
Vitamin A 5202IU 1638IU Nori
Vitamin A RAE 260µg 82µg Nori
Vitamin E 1mg 0.48mg Nori
Vitamin C 39mg 28.2mg Nori
Vitamin B1 0.098mg 0.095mg Nori
Vitamin B2 0.446mg 0.146mg Nori
Vitamin B3 1.47mg 0.437mg Nori
Vitamin B5 0.521mg 0.159mg Nori
Vitamin B6 0.159mg 0.07mg Nori
Folate 146µg 99µg Nori
Choline 10.4mg 25.3mg Chinese broccoli
Vitamin K 4µg 84.8µg Chinese broccoli
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.061g 0.11g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.05g Chinese broccoli
Polyunsaturated fat 0.11g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Chinese broccoli
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
62%
Nori
46%
Chinese broccoli
Minerals Daily Need Coverage Score
40%
Nori
18%
Chinese broccoli

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 ($)

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. 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.