Kale vs. Nori
Nutrition comparison of Kale and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and nori:
- Both kale and nori are high in Vitamin A, Vitamin C, calcium and potassium.
- Kale is an excellent source of Vitamin K and dietary fiber.
- Nori has more folate.
USDA sources for nutritional information: Kale (Kale, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and nori contain similar amounts of calories - kale has 35 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, kale is much lighter in protein, heavier in carbs and much heavier in fat compared to nori per calorie. Kale has a macronutrient ratio of 28:41:31 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Nori | |
|---|---|---|
| Protein | 28% | 67% |
| Carbohydrates | 41% | 33% |
| Fat | 31% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Kale and nori contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 12 times more dietary fiber than nori - kale has 4.1g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Kale and nori contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Nori has 99% more protein than kale - kale has 2.9g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both kale and nori are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kale and nori are high in Vitamin C. Kale has 139% more Vitamin C than nori - kale has 93.4mg of Vitamin C per 100 grams and nori has 39mg of Vitamin C.
Vitamin A
Both kale and nori are high in Vitamin A. Kale is very similar to kale for Vitamin A - kale has 241ug of Vitamin A per 100 grams and nori has 260ug of Vitamin A.
Vitamin E
Kale and nori contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 96 times more Vitamin K than nori - kale has 389.6ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Nori has more folate. Both kale and nori contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Kale | Nori | |
|---|---|---|
| Thiamin | 0.113 MG | 0.098 MG |
| Riboflavin | 0.347 MG | 0.446 MG |
| Niacin | 1.18 MG | 1.47 MG |
| Pantothenic acid | 0.37 MG | 0.521 MG |
| Vitamin B6 | 0.147 MG | 0.159 MG |
| Folate | 62 UG | 146 UG |
Minerals
calcium
Both kale and nori are high in calcium. Kale has 263% more calcium than nori - kale has 254mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Kale and nori contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Both kale and nori are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium per 100 grams and nori has 356mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both kale and nori contain significant amounts of beta-carotene.
| Kale | Nori | |
|---|---|---|
| beta-carotene | 2873 UG | 3121 UG |
| lutein + zeaxanthin | 6261 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than kale per 100 grams.
| Kale | Nori | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.378 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than nori per 100 grams.
| Kale | Nori | |
|---|---|---|
| linoleic acid | 0.291 G | 0.004 G |
| other omega 6 | 0.003 G | 0.009 G |
| Total | 0.294 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Kale 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 kale or nori contain more calories in 100 grams?Kale and nori contain similar amounts of calories - kale has 35 calories in 100g and nori has 35 calories.
Is kale or nori better for protein?
Nori has 100% more protein than kale - kale has 2.9g of protein per 100 grams and nori has 5.8g of protein.
Does kale or nori have more carbohydrates?
By weight, kale and nori contain similar amounts of carbs - kale has 4.4g of carbs for 100g and nori has 5.1g of carbohydrates.
Does kale or nori contain more calcium?
Both kale and nori are high in calcium. Kale has 260% more calcium than nori - kale has 254mg of calcium in 100 grams and nori has 70mg of calcium.
Does kale or nori contain more potassium?
Both kale and nori are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and nori has 356mg of potassium.