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  6. Nori vs. Marrow-stem Kale

Nori vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between nori and marrow-stem Kale?

  • Nori is higher in vitamin B2, copper, iron, manganese, and zinc, yet marrow-stem Kale is higher in vitamin K, calcium, fiber, vitamin E, and magnesium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 361% more.
  • Nori has 6 times more copper than marrow-stem Kale. While nori has 0.264mg of copper, marrow-stem Kale has only 0.046mg.

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

Infographic

Nori vs Marrow-stem 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +67.1%
Contains more IronIron +283%
Contains more CopperCopper +473.9%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +132%
Contains more ManganeseManganese +50.2%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +231.4%
Contains less SodiumSodium -64.6%
Contains more SeleniumSelenium +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
Nori
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +81.5%
Contains more Vitamin B2Vitamin B2 +243.1%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +95.1%
Contains more FolateFolate +13.2%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin KVitamin K +10827.5%
Contains more CholineCholine +123.1%
~equal in Vitamin C ~35.3mg
~equal in Vitamin A ~251µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Marrow-stem Kale DV% diff.
Vitamin K 4µg 437.1µg 361%
Copper 0.264mg 0.046mg 24%
Vitamin B2 0.446mg 0.13mg 24%
Iron 1.8mg 0.47mg 17%
Calcium 70mg 232mg 16%
Fiber 0.3g 4g 15%
Manganese 0.988mg 0.658mg 14%
Zinc 1.05mg 0.21mg 8%
Vitamin E 1mg 2.26mg 8%
Protein 5.81g 3.02g 6%
Magnesium 2mg 27mg 6%
Vitamin B3 1.47mg 0.742mg 5%
Phosphorus 58mg 25mg 5%
Vitamin B5 0.521mg 0.267mg 5%
Folate 146µg 129µg 4%
Potassium 356mg 213mg 4%
Vitamin C 39mg 35.3mg 4%
Vitamin B1 0.098mg 0.054mg 4%
Choline 10.4mg 23.2mg 2%
Sodium 48mg 17mg 1%
Vitamin A 260µg 251µg 1%
Selenium 0.7µg 1.3µg 1%
Polyunsaturated fat 0.11g 0.201g 1%
Fats 0.28g 0.61g 1%
Calories 35kcal 32kcal 0%
Carbs 5.11g 5.42g 0%
Net carbs 4.81g 1.42g N/A
Sugar 0.49g 0.46g N/A
Vitamin B6 0.159mg 0.165mg 0%
Saturated fat 0.061g 0.055g 0%
Monounsaturated fat 0.025g 0.03g 0%
Tryptophan 0.043mg 0.031mg 0%
Threonine 0.232mg 0.086mg 0%
Isoleucine 0.259mg 0.1mg 0%
Leucine 0.501mg 0.151mg 0%
Lysine 0.222mg 0.117mg 0%
Methionine 0.145mg 0.033mg 0%
Phenylalanine 0.273mg 0.087mg 0%
Valine 0.402mg 0.12mg 0%
Histidine 0.14mg 0.047mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +92.4%
Contains more OtherOther +183.5%
Contains more FatsFats +117.9%
~equal in Carbs ~5.42g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
0
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +82.7%
~equal in Saturated fat ~0.055g

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.