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  6. Nori vs. Kale

Nori vs. Kale — In-Depth Nutrition Comparison

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Significant differences between Nori and Kale

  • Nori has more Folate, Vitamin B2, Manganese, Copper, Iron, Vitamin B5, and Zinc, however, Kale is richer in Vitamin K, Vitamin A RAE, and Fiber.
  • Kale covers your daily Vitamin K needs 677% more than Nori.
  • Kale has 11 times less Folate than Nori. Nori has 146µg of Folate, while Kale has 13µg.

Specific food types used in this comparison are Seaweed, laver, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Nori vs Kale 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
6
:
4
Kale
Kale
Contains more Iron +100%
Contains more Phosphorus +107.1%
Contains more Potassium +56.1%
Contains more Zinc +337.5%
Contains more Copper +69.2%
Contains more Manganese +137.5%
Contains more Magnesium +800%
Contains less Sodium -52.1%
Contains more Selenium +28.6%
Equal in Calcium - 72
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +100%
Contains more Phosphorus +107.1%
Contains more Potassium +56.1%
Contains more Zinc +337.5%
Contains more Copper +69.2%
Contains more Manganese +137.5%
Contains more Magnesium +800%
Contains less Sodium -52.1%
Contains more Selenium +28.6%
Equal in Calcium - 72

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
7
:
3
Kale
Kale
Contains more Vitamin E +17.6%
Contains more Vitamin B1 +84.9%
Contains more Vitamin B2 +537.1%
Contains more Vitamin B3 +194%
Contains more Vitamin B5 +963.3%
Contains more Vitamin B6 +15.2%
Contains more Folate +1023.1%
Contains more Vitamin A +161.8%
Contains more Vitamin K +20325%
Equal in Vitamin C - 41
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin E +17.6%
Contains more Vitamin B1 +84.9%
Contains more Vitamin B2 +537.1%
Contains more Vitamin B3 +194%
Contains more Vitamin B5 +963.3%
Contains more Vitamin B6 +15.2%
Contains more Folate +1023.1%
Contains more Vitamin A +161.8%
Contains more Vitamin K +20325%
Equal in Vitamin C - 41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
:
3
Kale
Kale
Contains more Protein +205.8%
Contains more Other +333.3%
Contains more Fats +42.9%
Contains more Carbs +10.2%
Equal in Water - 91.2
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
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +205.8%
Contains more Other +333.3%
Contains more Fats +42.9%
Contains more Carbs +10.2%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
0
:
3
Kale
Kale
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +75.5%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +75.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Kale Opinion
Net carbs 4.81g 3.63g Nori
Protein 5.81g 1.9g Nori
Fats 0.28g 0.4g Kale
Carbs 5.11g 5.63g Kale
Calories 35kcal 28kcal Nori
Sugar 0.49g 1.25g Nori
Fiber 0.3g 2g Kale
Calcium 70mg 72mg Kale
Iron 1.8mg 0.9mg Nori
Magnesium 2mg 18mg Kale
Phosphorus 58mg 28mg Nori
Potassium 356mg 228mg Nori
Sodium 48mg 23mg Kale
Zinc 1.05mg 0.24mg Nori
Copper 0.264mg 0.156mg Nori
Manganese 0.988mg 0.416mg Nori
Selenium 0.7µg 0.9µg Kale
Vitamin A 5202IU 13621IU Kale
Vitamin A RAE 260µg 681µg Kale
Vitamin E 1mg 0.85mg Nori
Vitamin C 39mg 41mg Kale
Vitamin B1 0.098mg 0.053mg Nori
Vitamin B2 0.446mg 0.07mg Nori
Vitamin B3 1.47mg 0.5mg Nori
Vitamin B5 0.521mg 0.049mg Nori
Vitamin B6 0.159mg 0.138mg Nori
Folate 146µg 13µg Nori
Vitamin K 4µg 817µg Kale
Tryptophan 0.043mg 0.023mg Nori
Threonine 0.232mg 0.085mg Nori
Isoleucine 0.259mg 0.114mg Nori
Leucine 0.501mg 0.133mg Nori
Lysine 0.222mg 0.114mg Nori
Methionine 0.145mg 0.018mg Nori
Phenylalanine 0.273mg 0.097mg Nori
Valine 0.402mg 0.104mg Nori
Histidine 0.14mg 0.04mg Nori
Saturated Fat 0.061g 0.052g Kale
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.03g Kale
Polyunsaturated fat 0.11g 0.193g Kale

Which food is preferable for your diet?

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

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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
258%
Kale
Minerals Daily Need Coverage Score
40%
Nori
22%
Kale

Comparison summary

Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.76g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.