Cauliflower vs. Nori
Nutrition comparison of Cauliflower and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and nori:
- Both nori and cauliflower are high in Vitamin C and potassium.
- Cauliflower has signficantly more dietary fiber than nori.
- Nori has more riboflavin, niacin and folate.
- Nori is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and cauliflower contain similar amounts of calories - nori has 35 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is much lighter in protein, much heavier in carbs and similar to nori for fat. Cauliflower has a macronutrient ratio of 25:66:9 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Nori | |
|---|---|---|
| Protein | 25% | 50% |
| Carbohydrates | 66% | 44% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and cauliflower contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Nori and cauliflower contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Nori has 203% more protein than cauliflower - nori has 5.8g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both nori and cauliflower are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both nori and cauliflower are high in Vitamin C. Cauliflower has 24% more Vitamin C than nori - nori has 39mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - nori has 260ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Nori and cauliflower contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Nori and cauliflower contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, niacin and folate. Both cauliflower and nori contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cauliflower | Nori | |
|---|---|---|
| Thiamin | 0.05 MG | 0.098 MG |
| Riboflavin | 0.06 MG | 0.446 MG |
| Niacin | 0.507 MG | 1.47 MG |
| Pantothenic acid | 0.667 MG | 0.521 MG |
| Vitamin B6 | 0.184 MG | 0.159 MG |
| Folate | 57 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 218% more calcium than cauliflower - nori has 70mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Nori has 329% more iron than cauliflower - nori has 1.8mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both nori and cauliflower are high in potassium. Nori has 19% more potassium than cauliflower - nori has 356mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than cauliflower per 100 grams.
| Cauliflower | Nori | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.015 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and nori contain small amounts of linoleic acid.
| Cauliflower | Nori | |
|---|---|---|
| other omega 6 | ~ | 0.009 G |
| linoleic acid | 0.016 G | 0.004 G |
| Total | 0.016 G | 0.013 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cauliflower or Nori .
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Nori (Seaweed, laver, raw) .
Cauliflower g
()
|
Daily Values (%) |
Nori g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or cauliflower contain more calories in 100 grams?Nori and cauliflower contain similar amounts of calories - nori has 35 calories in 100g and cauliflower has 25 calories.
Is nori or cauliflower better for protein?
Nori has 200% more protein than cauliflower - nori has 5.8g of protein per 100 grams and cauliflower has 1.9g of protein.
Does nori or cauliflower have more carbohydrates?
By weight, nori and cauliflower contain similar amounts of carbs - nori has 5.1g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does nori or cauliflower contain more calcium?
Nori is a rich source of calcium and it has 220% more calcium than cauliflower - nori has 70mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does nori or cauliflower contain more potassium?
Both nori and cauliflower are high in potassium. Nori has 20% more potassium than cauliflower - nori has 356mg of potassium in 100 grams and cauliflower has 299mg of potassium.