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  6. Maitake mushrooms vs. Nori

Maitake mushrooms vs. Nori — In-Depth Nutrition Comparison

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How are Maitake mushrooms and Nori different?

  • Maitake mushrooms are higher in Vitamin D, Vitamin B3, and Fiber, however, Nori is richer in Vitamin C, Manganese, Folate, Vitamin A RAE, Iron, Vitamin B2, and Vitamin B6.
  • Daily need coverage for Vitamin D from Maitake mushrooms is 187% higher.
  • Maitake mushrooms contain 9 times more Fiber than Nori. While Maitake mushrooms contain 2.7g of Fiber, Nori contains only 0.3g.

Mushrooms, maitake, raw and Seaweed, laver, raw are the varieties used in this article.

Infographic

Maitake 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.
Maitake mushrooms
Maitake mushrooms
4
:
6
Nori
Nori
Contains more Magnesium +400%
Contains more Phosphorus +27.6%
Contains less Sodium -97.9%
Contains more Selenium +214.3%
Contains more Calcium +6900%
Contains more Iron +500%
Contains more Potassium +74.5%
Contains more Zinc +40%
Contains more Manganese +1574.6%
Equal in Copper - 0.264
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 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 +400%
Contains more Phosphorus +27.6%
Contains less Sodium -97.9%
Contains more Selenium +214.3%
Contains more Calcium +6900%
Contains more Iron +500%
Contains more Potassium +74.5%
Contains more Zinc +40%
Contains more Manganese +1574.6%
Equal in Copper - 0.264

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.
Maitake mushrooms
Maitake mushrooms
3
:
8
Nori
Nori
Contains more Vitamin D +∞%
Contains more Vitamin B1 +49%
Contains more Vitamin B3 +348%
Contains more Vitamin A +∞%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B5 +93%
Contains more Vitamin B6 +183.9%
Contains more Folate +595.2%
Contains more Vitamin K +∞%
Maitake 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% 843% 0% 37% 56% 124% 17% 13% 16% 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 +49%
Contains more Vitamin B3 +348%
Contains more Vitamin A +∞%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B5 +93%
Contains more Vitamin B6 +183.9%
Contains more Folate +595.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
2
:
3
Nori
Nori
Contains more Carbs +36.4%
Contains more Protein +199.5%
Contains more Fats +47.4%
Contains more Other +611.3%
Equal in Water - 85.03
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 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 +36.4%
Contains more Protein +199.5%
Contains more Fats +47.4%
Contains more Other +611.3%
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
2
:
1
Nori
Nori
Contains less Saturated Fat -50.8%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +22.2%
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 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 -50.8%
Contains more Monounsaturated Fat +20%
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.
Maitake mushrooms Nori
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Maitake mushrooms Nori Opinion
Net carbs 4.27g 4.81g Nori
Protein 1.94g 5.81g Nori
Fats 0.19g 0.28g Nori
Carbs 6.97g 5.11g Maitake mushrooms
Calories 31kcal 35kcal Nori
Sugar 2.07g 0.49g Nori
Fiber 2.7g 0.3g Maitake mushrooms
Calcium 1mg 70mg Nori
Iron 0.3mg 1.8mg Nori
Magnesium 10mg 2mg Maitake mushrooms
Phosphorus 74mg 58mg Maitake mushrooms
Potassium 204mg 356mg Nori
Sodium 1mg 48mg Maitake mushrooms
Zinc 0.75mg 1.05mg Nori
Copper 0.252mg 0.264mg Nori
Manganese 0.059mg 0.988mg Nori
Selenium 2.2µg 0.7µg Maitake mushrooms
Vitamin A 0IU 5202IU Nori
Vitamin A RAE 0µg 260µg Nori
Vitamin E 0.01mg 1mg Nori
Vitamin D 1123IU 0IU Maitake mushrooms
Vitamin D 28.1µg 0µg Maitake mushrooms
Vitamin C 0mg 39mg Nori
Vitamin B1 0.146mg 0.098mg Maitake mushrooms
Vitamin B2 0.242mg 0.446mg Nori
Vitamin B3 6.585mg 1.47mg Maitake mushrooms
Vitamin B5 0.27mg 0.521mg Nori
Vitamin B6 0.056mg 0.159mg Nori
Folate 21µg 146µg Nori
Vitamin K 0µg 4µg Nori
Tryptophan 0.035mg 0.043mg Nori
Threonine 0.095mg 0.232mg Nori
Isoleucine 0.055mg 0.259mg Nori
Leucine 0.08mg 0.501mg Nori
Lysine 0.09mg 0.222mg Nori
Methionine 0.015mg 0.145mg Nori
Phenylalanine 0.06mg 0.273mg Nori
Valine 0.1mg 0.402mg Nori
Histidine 0.045mg 0.14mg Nori
Saturated Fat 0.03g 0.061g Maitake mushrooms
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.03g 0.025g Maitake mushrooms
Polyunsaturated fat 0.09g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maitake 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
92%
Maitake mushrooms
67%
Nori
Minerals Daily Need Coverage Score
19%
Maitake mushrooms
40%
Nori

Comparison summary

Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.58g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.031g)
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 ($)

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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.