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Nori vs Kohlrabi - In-Depth Nutrition Comparison

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What are the differences between Nori and Kohlrabi?

  • Nori is higher in Manganese, Vitamin B2, Folate, Vitamin A, Iron, Copper, Zinc, and Vitamin B5, yet Kohlrabi is higher in Vitamin C, and Fiber.
  • Nori's daily need coverage for Manganese is 37% more.
  • Nori has 130 times more Vitamin A than Kohlrabi. While Nori has 260µg of Vitamin A, Kohlrabi has only 2µg.

We used Seaweed, laver, raw and Kohlrabi, raw types in this article.

Infographic

Nori vs Kohlrabi 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
6
:
Contains more Calcium +191.7%
Contains more Iron +350%
Contains more Phosphorus +26.1%
Contains more Zinc +3400%
Contains more Copper +104.7%
Contains more Magnesium +850%
Contains less Sodium -58.3%
Equal in Potassium - 350
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +191.7%
Contains more Iron +350%
Contains more Phosphorus +26.1%
Contains more Zinc +3400%
Contains more Copper +104.7%
Contains more Magnesium +850%
Contains less Sodium -58.3%
Equal in Potassium - 350

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 A +14350%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +2130%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +215.8%
Contains more Folate +812.5%
Contains more Vitamin K +3900%
Contains more Vitamin C +59%
Equal in Vitamin B6 - 0.15
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +14350%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +2130%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +215.8%
Contains more Folate +812.5%
Contains more Vitamin K +3900%
Contains more Vitamin C +59%
Equal in Vitamin B6 - 0.15

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

All nutrients comparison - raw data values

Nutrient Nori Kohlrabi Opinion
Net carbs 4.81g 2.6g Nori
Protein 5.81g 1.7g Nori
Fats 0.28g 0.1g Nori
Carbs 5.11g 6.2g Kohlrabi
Calories 35kcal 27kcal Nori
Starch g g
Fructose g g
Sugar 0.49g 2.6g Nori
Fiber 0.3g 3.6g Kohlrabi
Calcium 70mg 24mg Nori
Iron 1.8mg 0.4mg Nori
Magnesium 2mg 19mg Kohlrabi
Phosphorus 58mg 46mg Nori
Potassium 356mg 350mg Nori
Sodium 48mg 20mg Kohlrabi
Zinc 1.05mg 0.03mg Nori
Copper 0.264mg 0.129mg Nori
Vitamin A 5202IU 36IU Nori
Vitamin E 1mg 0.48mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39mg 62mg Kohlrabi
Vitamin B1 0.098mg 0.05mg Nori
Vitamin B2 0.446mg 0.02mg Nori
Vitamin B3 1.47mg 0.4mg Nori
Vitamin B5 0.521mg 0.165mg Nori
Vitamin B6 0.159mg 0.15mg Nori
Folate 146µg 16µg Nori
Vitamin B12 0µg 0µg
Vitamin K 4µg 0.1µg Nori
Tryptophan 0.043mg 0.01mg Nori
Threonine 0.232mg 0.049mg Nori
Isoleucine 0.259mg 0.078mg Nori
Leucine 0.501mg 0.067mg Nori
Lysine 0.222mg 0.056mg Nori
Methionine 0.145mg 0.013mg Nori
Phenylalanine 0.273mg 0.039mg Nori
Valine 0.402mg 0.05mg Nori
Histidine 0.14mg 0.019mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.061g 0.013g Kohlrabi
Monounsaturated Fat 0.025g 0.007g Nori
Polyunsaturated fat 0.11g 0.048g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
25
Kohlrabi
Mineral Summary Score
34
Nori
17
Kohlrabi

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
10%
Kohlrabi
Carbohydrates
5%
Nori
6%
Kohlrabi
Fats
1%
Nori
0%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 20)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.6)
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?
Kohlrabi
Kohlrabi contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.048g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.