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  6. Nori vs. Turnip greens

Nori vs. Turnip greens — In-Depth Nutrition Comparison

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A recap on the differences between nori and turnip greens

  • Nori is higher in vitamin B2, manganese, vitamin C, iron, zinc, and folate, yet turnip greens is higher in vitamin K, vitamin A, fiber, and calcium.
  • Turnip greens covers your daily vitamin K needs 303% more than nori.
  • Nori contains 8 times more zinc than turnip greens. While nori contains 1.05mg of zinc, turnip greens contains only 0.14mg.

Food varieties used in this article are Seaweed, laver, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Nori vs Turnip greens 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
5
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 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +125%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +193.2%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +95.7%
Contains less SodiumSodium -39.6%
Contains more SeleniumSelenium +28.6%
~equal in Copper ~0.253mg

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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin CVitamin C +42.3%
Contains more Vitamin B1Vitamin B1 +117.8%
Contains more Vitamin B2Vitamin B2 +519.4%
Contains more Vitamin B3Vitamin B3 +257.7%
Contains more Vitamin B5Vitamin B5 +90.1%
Contains more FolateFolate +23.7%
Contains more CholineCholine +3366.7%
Contains more Vitamin AVitamin A +46.5%
Contains more Vitamin EVitamin E +88%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin KVitamin K +9090%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Turnip greens DV% diff.
Vitamin K 4µg 367.6µg 303%
Vitamin B2 0.446mg 0.072mg 29%
Manganese 0.988mg 0.337mg 28%
Vitamin A 260µg 381µg 13%
Vitamin C 39mg 27.4mg 13%
Iron 1.8mg 0.8mg 13%
Fiber 0.3g 3.5g 13%
Protein 5.81g 1.14g 9%
Zinc 1.05mg 0.14mg 8%
Folate 146µg 118µg 7%
Calcium 70mg 137mg 7%
Vitamin B3 1.47mg 0.411mg 7%
Vitamin E 1mg 1.88mg 6%
Magnesium 2mg 22mg 5%
Potassium 356mg 203mg 5%
Vitamin B5 0.521mg 0.274mg 5%
Vitamin B1 0.098mg 0.045mg 4%
Phosphorus 58mg 29mg 4%
Choline 10.4mg 0.3mg 2%
Vitamin B6 0.159mg 0.18mg 2%
Calories 35kcal 20kcal 1%
Sodium 48mg 29mg 1%
Copper 0.264mg 0.253mg 1%
Fats 0.28g 0.23g 0%
Carbs 5.11g 4.36g 0%
Net carbs 4.81g 0.86g N/A
Sugar 0.49g 0.53g N/A
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.061g 0.053g 0%
Monounsaturated fat 0.025g 0.015g 0%
Polyunsaturated fat 0.11g 0.091g 0%
Tryptophan 0.043mg 0.02mg 0%
Threonine 0.232mg 0.063mg 0%
Isoleucine 0.259mg 0.059mg 0%
Leucine 0.501mg 0.105mg 0%
Lysine 0.222mg 0.074mg 0%
Methionine 0.145mg 0.026mg 0%
Phenylalanine 0.273mg 0.07mg 0%
Valine 0.402mg 0.078mg 0%
Histidine 0.14mg 0.028mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
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% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +409.6%
Contains more FatsFats +21.7%
Contains more CarbsCarbs +17.2%
Contains more OtherOther +252.3%
~equal in Water ~93.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +20.9%
Contains less Sat. FatSaturated fat -13.1%

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.