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  6. Nori vs. Mustard Greens Raw

Nori vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between nori and mustard Greens Raw?

  • Nori is richer in vitamin A, folate, vitamin B2, copper, and zinc, yet mustard Greens Raw are richer in vitamin K, vitamin C, fiber, magnesium, and vitamin E.
  • Mustard Greens Raw' daily need coverage for vitamin K is 211% higher.
  • Nori has 12 times more folate than mustard Greens Raw. Nori has 146µg of folate, while mustard Greens Raw have 12µg.

We used Seaweed, laver, raw and Mustard greens, raw types in this comparison.

Infographic

Nori vs Mustard Greens Raw 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
3
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CopperCopper +60%
Contains more ZincZinc +320%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +64.3%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~384mg
~equal in Iron ~1.64mg
~equal in Phosphorus ~58mg

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
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +72.2%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B2Vitamin B2 +305.5%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin B5Vitamin B5 +148.1%
Contains more FolateFolate +1116.7%
Contains more CholineCholine +1980%
Contains more Vitamin CVitamin C +79.5%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin KVitamin K +6337.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Mustard Greens Raw DV% diff.
Vitamin K 4µg 257.5µg 211%
Manganese 0.988mg 43%
Vitamin C 39mg 70mg 34%
Folate 146µg 12µg 34%
Vitamin B2 0.446mg 0.11mg 26%
Vitamin A 260µg 151µg 12%
Fiber 0.3g 3.2g 12%
Copper 0.264mg 0.165mg 11%
Magnesium 2mg 32mg 7%
Vitamin E 1mg 2.01mg 7%
Zinc 1.05mg 0.25mg 7%
Protein 5.81g 2.86g 6%
Vitamin B5 0.521mg 0.21mg 6%
Calcium 70mg 115mg 5%
Vitamin B3 1.47mg 0.8mg 4%
Vitamin B1 0.098mg 0.08mg 2%
Iron 1.8mg 1.64mg 2%
Choline 10.4mg 0.5mg 2%
Vitamin B6 0.159mg 0.18mg 2%
Sodium 48mg 20mg 1%
Potassium 356mg 384mg 1%
Calories 35kcal 27kcal 0%
Fats 0.28g 0.42g 0%
Carbs 5.11g 4.67g 0%
Net carbs 4.81g 1.47g N/A
Sugar 0.49g 1.32g N/A
Phosphorus 58mg 58mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.061g 0.01g 0%
Monounsaturated fat 0.025g 0.092g 0%
Polyunsaturated fat 0.11g 0.038g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +103.1%
Contains more OtherOther +179.3%
Contains more FatsFats +50%
~equal in Carbs ~4.67g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +189.5%
Contains less Sat. FatSaturated fat -83.6%
Contains more Mono. FatMonounsaturated fat +268%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.