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  6. Enoki mushrooms vs. Nori

Enoki mushrooms vs. Nori — In-Depth Nutrition Comparison

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What are the main differences between Enoki mushrooms and Nori?

  • Enoki mushrooms are richer in Vitamin B3, Vitamin B5, Vitamin B1, and Fiber, yet Nori is richer in Vitamin C, Manganese, Folate, Vitamin B2, Copper, and Iron.
  • Nori's daily need coverage for Vitamin C is 43% higher.
  • Enoki mushrooms have 9 times more Fiber than Nori. Enoki mushrooms have 2.7g of Fiber, while Nori has 0.3g.

We used Mushrooms, enoki, raw and Seaweed, laver, raw types in this comparison.

Infographic

Enoki mushrooms vs Nori 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.
Enoki mushrooms
Enoki mushrooms
5
:
5
Nori
Nori
Contains more Magnesium +700%
Contains more Phosphorus +81%
Contains less Sodium -93.8%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Iron +56.5%
Contains more Zinc +61.5%
Contains more Copper +146.7%
Contains more Manganese +1217.3%
Equal in Potassium - 356
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +700%
Contains more Phosphorus +81%
Contains less Sodium -93.8%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Iron +56.5%
Contains more Zinc +61.5%
Contains more Copper +146.7%
Contains more Manganese +1217.3%
Equal in Potassium - 356

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.
Enoki mushrooms
Enoki mushrooms
4
:
7
Nori
Nori
Contains more Vitamin D +∞%
Contains more Vitamin B1 +129.6%
Contains more Vitamin B3 +378.4%
Contains more Vitamin B5 +159.1%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +123%
Contains more Vitamin B6 +59%
Contains more Folate +204.2%
Contains more Vitamin K +∞%
Enoki mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 0%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +129.6%
Contains more Vitamin B3 +378.4%
Contains more Vitamin B5 +159.1%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +123%
Contains more Vitamin B6 +59%
Contains more Folate +204.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
3
:
2
Nori
Nori
Contains more Carbs +52.8%
Contains more Protein +118.4%
Contains more Other +318.9%
Equal in Fats - 0.28
Equal in Water - 85.03
Enoki mushrooms
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 g
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Carbs +52.8%
Contains more Protein +118.4%
Contains more Other +318.9%
Equal in Fats - 0.28
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Nori
Nori
Contains less Saturated Fat -67.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +22.2%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -67.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +22.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Enoki mushrooms Nori
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Nori Opinion
Net carbs 5.11g 4.81g Enoki mushrooms
Protein 2.66g 5.81g Nori
Fats 0.29g 0.28g Enoki mushrooms
Carbs 7.81g 5.11g Enoki mushrooms
Calories 37kcal 35kcal Enoki mushrooms
Sugar 0.22g 0.49g Enoki mushrooms
Fiber 2.7g 0.3g Enoki mushrooms
Calcium 0mg 70mg Nori
Iron 1.15mg 1.8mg Nori
Magnesium 16mg 2mg Enoki mushrooms
Phosphorus 105mg 58mg Enoki mushrooms
Potassium 359mg 356mg Enoki mushrooms
Sodium 3mg 48mg Enoki mushrooms
Zinc 0.65mg 1.05mg Nori
Copper 0.107mg 0.264mg Nori
Manganese 0.075mg 0.988mg Nori
Selenium 2.2µg 0.7µg Enoki mushrooms
Vitamin A 5202IU Nori
Vitamin A RAE 260µg Nori
Vitamin E 0.01mg 1mg Nori
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 39mg Nori
Vitamin B1 0.225mg 0.098mg Enoki mushrooms
Vitamin B2 0.2mg 0.446mg Nori
Vitamin B3 7.032mg 1.47mg Enoki mushrooms
Vitamin B5 1.35mg 0.521mg Enoki mushrooms
Vitamin B6 0.1mg 0.159mg Nori
Folate 48µg 146µg Nori
Vitamin K 0µg 4µg Nori
Tryptophan 0.04mg 0.043mg Nori
Threonine 0.11mg 0.232mg Nori
Isoleucine 0.09mg 0.259mg Nori
Leucine 0.13mg 0.501mg Nori
Lysine 0.13mg 0.222mg Nori
Methionine 0.03mg 0.145mg Nori
Phenylalanine 0.15mg 0.273mg Nori
Valine 0.23mg 0.402mg Nori
Histidine 0.07mg 0.14mg Nori
Saturated Fat 0.02g 0.061g Enoki mushrooms
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0g 0.025g Nori
Polyunsaturated fat 0.09g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Enoki mushrooms
67%
Nori
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
40%
Nori

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.041g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.