Mushroom vs. Nori
Nutrition comparison of Mushroom and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and nori:
- Both nori and mushroom are high in potassium.
- Mushroom has more niacin, pantothenic acid and Vitamin B12, however, nori contains more folate.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and mushroom contain similar amounts of calories - nori has 35 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much lighter in protein, heavier in carbs and heavier in fat compared to nori per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Nori | |
|---|---|---|
| Protein | 44% | 67% |
| Carbohydrates | 47% | 33% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and mushroom contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Mushroom has 233% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Nori and mushroom contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Nori has 88% more protein than mushroom - nori has 5.8g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both nori and mushroom are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 17 times more Vitamin C than mushroom - nori has 39mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than mushroom - nori has 260ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than nori - mushroom has 7iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori and mushroom contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Nori and mushroom contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more niacin, pantothenic acid and Vitamin B12, however, nori contains more folate. Both mushroom and nori contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Mushroom | Nori | |
|---|---|---|
| Thiamin | 0.081 MG | 0.098 MG |
| Riboflavin | 0.402 MG | 0.446 MG |
| Niacin | 3.607 MG | 1.47 MG |
| Pantothenic acid | 1.497 MG | 0.521 MG |
| Vitamin B6 | 0.104 MG | 0.159 MG |
| Folate | 17 UG | 146 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Nori is an excellent source of calcium and it has 22 times more calcium than mushroom - nori has 70mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Nori has 260% more iron than mushroom - nori has 1.8mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both nori and mushroom are high in potassium. Nori has 12% more potassium than mushroom - nori has 356mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than nori per 100 grams.
| Mushroom | Nori | |
|---|---|---|
| linoleic acid | 0.16 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.16 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.
Mushroom g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 mushroom contain more calories in 100 grams?Nori and mushroom contain similar amounts of calories - nori has 35 calories in 100g and mushroom has 22 calories.
Is nori or mushroom better for protein?
Nori has 90% more protein than mushroom - nori has 5.8g of protein per 100 grams and mushroom has 3.1g of protein.
Does nori or mushroom have more carbohydrates?
By weight, nori and mushroom contain similar amounts of carbs - nori has 5.1g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does nori or mushroom contain more calcium?
Nori is a rich source of calcium and it has 22 times more calcium than mushroom - nori has 70mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does nori or mushroom contain more potassium?
Both nori and mushroom are high in potassium. Nori has 10% more potassium than mushroom - nori has 356mg of potassium in 100 grams and mushroom has 318mg of potassium.