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  6. Nori vs. Cauliflower

Nori vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between nori and cauliflower

  • Nori has more manganese, vitamin B2, vitamin A, copper, folate, iron, protein, and zinc, while cauliflower has more vitamin C and vitamin K.
  • Nori's daily need coverage for manganese is 36% higher.

The food types used in this comparison are Seaweed, laver, raw and Cauliflower, raw.

Infographic

Nori vs Cauliflower infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Nori
Nori
8
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +19.1%
Contains more IronIron +328.6%
Contains more CopperCopper +576.9%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +31.8%
Contains more ManganeseManganese +537.4%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +650%
Contains less SodiumSodium -37.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Nori
Nori
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +643.3%
Contains more Vitamin B3Vitamin B3 +189.9%
Contains more FolateFolate +156.1%
Contains more Vitamin CVitamin C +23.6%
Contains more Vitamin B5Vitamin B5 +28%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more Vitamin KVitamin K +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Cauliflower DV% diff.
Manganese 0.988mg 0.155mg 36%
Vitamin B2 0.446mg 0.06mg 30%
Vitamin A 260µg 0µg 29%
Copper 0.264mg 0.039mg 25%
Folate 146µg 57µg 22%
Iron 1.8mg 0.42mg 17%
Vitamin C 39mg 48.2mg 10%
Vitamin K 4µg 15.5µg 10%
Protein 5.81g 1.92g 8%
Fiber 0.3g 2g 7%
Zinc 1.05mg 0.27mg 7%
Vitamin E 1mg 0.08mg 6%
Vitamin B3 1.47mg 0.507mg 6%
Choline 10.4mg 44.3mg 6%
Calcium 70mg 22mg 5%
Vitamin B1 0.098mg 0.05mg 4%
Magnesium 2mg 15mg 3%
Vitamin B5 0.521mg 0.667mg 3%
Potassium 356mg 299mg 2%
Phosphorus 58mg 44mg 2%
Vitamin B6 0.159mg 0.184mg 2%
Calories 35kcal 25kcal 1%
Sodium 48mg 30mg 1%
Polyunsaturated fat 0.11g 0.031g 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 17g 7.7g N/A
Calories per 10 g protein 60kcal 130kcal N/A
Weight per 100 calories 286g 400g N/A
Fats 0.28g 0.28g 0%
Net carbs 4.81g 2.97g N/A
Carbs 5.11g 4.97g 0%
Sugar 0.49g 1.91g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.061g 0.13g 0%
Monounsaturated fat 0.025g 0.034g 0%
Tryptophan 0.043mg 0.02mg 0%
Threonine 0.232mg 0.076mg 0%
Isoleucine 0.259mg 0.071mg 0%
Leucine 0.501mg 0.106mg 0%
Lysine 0.222mg 0.217mg 0%
Methionine 0.145mg 0.02mg 0%
Phenylalanine 0.273mg 0.065mg 0%
Valine 0.402mg 0.125mg 0%
Histidine 0.14mg 0.056mg 0%
Omega-3 (EPA) 0.08g 0g N/A
Omega-6 (Linoleic acid) 0.013g 0%

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +202.6%
~equal in Fats ~0.28g
~equal in Carbs ~4.97g
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -53.1%
Contains more Poly. FatPolyunsaturated fat +254.8%
Contains more Mono. FatMonounsaturated fat +36%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.