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Mulberry vs. Nori — In-Depth Nutrition Comparison

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What are the main differences between mulberries and nori?

  • Mulberries are richer in fiber, yet nori is richer in vitamin A, folate, vitamin B2, copper, zinc, vitamin B6, vitamin B1, and vitamin B3.
  • Nori's daily need coverage for vitamin A is 104% higher.
  • Mulberries have 6 times more fiber than nori. Mulberries have 1.7g of fiber, while nori has 0.3g.

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

Infographic

Mulberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Nori
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +800%
Contains less SodiumSodium -79.2%
Contains more CalciumCalcium +79.5%
Contains more PotassiumPotassium +83.5%
Contains more CopperCopper +340%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +52.6%
Contains more SeleniumSelenium +16.7%
~equal in Iron ~1.8mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Nori
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin KVitamin K +95%
Contains more CholineCholine +18.3%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +14.9%
Contains more Vitamin B1Vitamin B1 +237.9%
Contains more Vitamin B2Vitamin B2 +341.6%
Contains more Vitamin B3Vitamin B3 +137.1%
Contains more Vitamin B6Vitamin B6 +218%
Contains more FolateFolate +2333.3%
~equal in Vitamin C ~39mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Nori
2
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 FatsFats +39.3%
Contains more CarbsCarbs +91.8%
Contains more ProteinProtein +303.5%
Contains more OtherOther +446.4%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Nori
0
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -55.7%
Contains more Mono. FatMonounsaturated fat +64%
Contains more Poly. FatPolyunsaturated fat +88.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Nori DV% diff.
Manganese 0.988mg 43%
Folate 6µg 146µg 35%
Vitamin A 1µg 260µg 29%
Vitamin B2 0.101mg 0.446mg 27%
Copper 0.06mg 0.264mg 23%
Vitamin B5 0.521mg 10%
Protein 1.44g 5.81g 9%
Vitamin B6 0.05mg 0.159mg 8%
Zinc 0.12mg 1.05mg 8%
Vitamin B1 0.029mg 0.098mg 6%
Fiber 1.7g 0.3g 6%
Potassium 194mg 356mg 5%
Vitamin B3 0.62mg 1.47mg 5%
Magnesium 18mg 2mg 4%
Vitamin K 7.8µg 4µg 3%
Phosphorus 38mg 58mg 3%
Calcium 39mg 70mg 3%
Vitamin C 36.4mg 39mg 3%
Sodium 10mg 48mg 2%
Carbs 9.8g 5.11g 2%
Iron 1.85mg 1.8mg 1%
Vitamin E 0.87mg 1mg 1%
Polyunsaturated fat 0.207g 0.11g 1%
Calories 43kcal 35kcal 0%
Fats 0.39g 0.28g 0%
Net carbs 8.1g 4.81g N/A
Sugar 8.1g 0.49g N/A
Selenium 0.6µg 0.7µg 0%
Choline 12.3mg 10.4mg 0%
Saturated fat 0.027g 0.061g 0%
Monounsaturated fat 0.041g 0.025g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Mulberry
45%
Nori
Minerals Daily Need Coverage Score
16%
Mulberry
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 7.61g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 25)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.4)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.034g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.