Shiitake Mushroom vs. Nori
Nutrition comparison of Shiitake Mushroom and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and nori:
- Both nori and shiitake mushroom are high in potassium.
- Nori has more thiamin, riboflavin and folate, however, shiitake mushroom contains more niacin and pantothenic acid.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
- Shiitake mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and shiitake mushroom contain similar amounts of calories - nori has 35 calories per 100 grams and shiitake mushroom has 34 calories.
For macronutrient ratios, shiitake mushroom is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Shiitake mushroom has a macronutrient ratio of 21:68:12 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Nori | |
|---|---|---|
| Protein | 21% | 67% |
| Carbohydrates | 68% | 33% |
| Fat | 12% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and shiitake mushroom contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and shiitake mushroom has 6.8g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has 733% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and shiitake mushroom has 2.5g of dietary fiber.
sugar
Nori and shiitake mushroom contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and shiitake mushroom has 2.4g of sugar.
Protein
protein
Nori has 159% more protein than shiitake mushroom - nori has 5.8g of protein per 100 grams and shiitake mushroom has 2.2g of protein.
Fat
saturated fat
Both nori and shiitake mushroom are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than shiitake mushroom - nori has 39mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than shiitake mushroom - nori has 260ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than nori - shiitake mushroom has 18iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori has more Vitamin E than shiitake mushroom - nori has 1mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Nori and shiitake mushroom contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Nori has more thiamin, riboflavin and folate, however, shiitake mushroom contains more niacin and pantothenic acid. Both shiitake mushroom and nori contain significant amounts of Vitamin B6.
| Shiitake Mushroom | Nori | |
|---|---|---|
| Thiamin | 0.015 MG | 0.098 MG |
| Riboflavin | 0.217 MG | 0.446 MG |
| Niacin | 3.877 MG | 1.47 MG |
| Pantothenic acid | 1.5 MG | 0.521 MG |
| Vitamin B6 | 0.293 MG | 0.159 MG |
| Folate | 13 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 34 times more calcium than shiitake mushroom - nori has 70mg of calcium per 100 grams and shiitake mushroom has 2mg of calcium.
iron
Nori has 339% more iron than shiitake mushroom - nori has 1.8mg of iron per 100 grams and shiitake mushroom has 0.41mg of iron.
potassium
Both nori and shiitake mushroom are high in potassium. Nori has 17% more potassium than shiitake mushroom - nori has 356mg of potassium per 100 grams and shiitake mushroom has 304mg of potassium.
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.
Note: The specific food items compared are: Shiitake Mushroom (Mushrooms, shiitake, raw) and Nori (Seaweed, laver, raw) .
Shiitake 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or shiitake mushroom contain more calories in 100 grams?Nori and shiitake mushroom contain similar amounts of calories - nori has 35 calories in 100g and shiitake mushroom has 34 calories.
Is nori or shiitake mushroom better for protein?
Nori has 160% more protein than shiitake mushroom - nori has 5.8g of protein per 100 grams and shiitake mushroom has 2.2g of protein.
Does nori or shiitake mushroom have more carbohydrates?
By weight, nori and shiitake mushroom contain similar amounts of carbs - nori has 5.1g of carbs for 100g and shiitake mushroom has 6.8g of carbohydrates.
Does nori or shiitake mushroom contain more calcium?
Nori is a rich source of calcium and it has 34 times more calcium than shiitake mushroom - nori has 70mg of calcium in 100 grams and shiitake mushroom has 2mg of calcium.
Does nori or shiitake mushroom contain more potassium?
Both nori and shiitake mushroom are high in potassium. Nori has 20% more potassium than shiitake mushroom - nori has 356mg of potassium in 100 grams and shiitake mushroom has 304mg of potassium.