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  6. Nori vs. Kohlrabi

Nori vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between nori and kohlrabi?

  • Nori is higher in vitamin A, manganese, vitamin B2, folate, iron, copper, zinc, and vitamin B5, yet kohlrabi is higher in vitamin C and fiber.
  • Nori's daily need coverage for vitamin A is 103% more.
  • Nori has 35 times more zinc than kohlrabi. While nori has 1.05mg of zinc, kohlrabi has only 0.03mg.

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

Infographic

Nori vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +191.7%
Contains more IronIron +350%
Contains more CopperCopper +104.7%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +26.1%
Contains more ManganeseManganese +610.8%
Contains more MagnesiumMagnesium +850%
Contains less SodiumSodium -58.3%
~equal in Potassium ~350mg
~equal in Selenium ~0.7µg

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
8
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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +2130%
Contains more Vitamin B3Vitamin B3 +267.5%
Contains more Vitamin B5Vitamin B5 +215.8%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +812.5%
Contains more Vitamin CVitamin C +59%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Kohlrabi DV% diff.
Manganese 0.988mg 0.139mg 37%
Vitamin B2 0.446mg 0.02mg 33%
Folate 146µg 16µg 33%
Vitamin A 260µg 2µg 29%
Vitamin C 39mg 62mg 26%
Iron 1.8mg 0.4mg 18%
Copper 0.264mg 0.129mg 15%
Fiber 0.3g 3.6g 13%
Zinc 1.05mg 0.03mg 9%
Protein 5.81g 1.7g 8%
Vitamin B3 1.47mg 0.4mg 7%
Vitamin B5 0.521mg 0.165mg 7%
Calcium 70mg 24mg 5%
Magnesium 2mg 19mg 4%
Vitamin B1 0.098mg 0.05mg 4%
Vitamin E 1mg 0.48mg 3%
Vitamin K 4µg 0.1µg 3%
Phosphorus 58mg 46mg 2%
Sodium 48mg 20mg 1%
Vitamin B6 0.159mg 0.15mg 1%
Calories 35kcal 27kcal 0%
Protein per 100 calories 17g 6.3g N/A
Calories per 10 g protein 60kcal 159kcal N/A
Weight per 100 calories 286g 370g N/A
Fats 0.28g 0.1g 0%
Net carbs 4.81g 2.6g N/A
Carbs 5.11g 6.2g 0%
Potassium 356mg 350mg 0%
Sugar 0.49g 2.6g N/A
Selenium 0.7µg 0.7µg 0%
Choline 10.4mg 12.3mg 0%
Saturated fat 0.061g 0.013g 0%
Monounsaturated fat 0.025g 0.007g 0%
Polyunsaturated fat 0.11g 0.048g 0%
Tryptophan 0.043mg 0.01mg 0%
Threonine 0.232mg 0.049mg 0%
Isoleucine 0.259mg 0.078mg 0%
Leucine 0.501mg 0.067mg 0%
Lysine 0.222mg 0.056mg 0%
Methionine 0.145mg 0.013mg 0%
Phenylalanine 0.273mg 0.039mg 0%
Valine 0.402mg 0.05mg 0%
Histidine 0.14mg 0.019mg 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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +241.8%
Contains more FatsFats +180%
Contains more OtherOther +277%
Contains more CarbsCarbs +21.3%
~equal in Water ~91g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +257.1%
Contains more Poly. FatPolyunsaturated fat +129.2%
Contains less Sat. FatSaturated fat -78.7%

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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. 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.