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  6. Nori vs. True morels

Nori vs. True morels — In-Depth Nutrition Comparison

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What are the main differences between Nori and True morels?

  • Nori is richer in Folate, Vitamin A RAE, Vitamin B2, and Manganese, yet True morels are richer in Iron, Copper, Vitamin D, Phosphorus, Fiber, and Zinc.
  • True morels' daily need coverage for Iron is 130% higher.

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

Infographic

Nori vs True morels 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.
Nori
Nori
2
:
8
True morels
True morels
Contains more Calcium +62.8%
Contains more Manganese +68.3%
Contains more Iron +576.7%
Contains more Magnesium +850%
Contains more Phosphorus +234.5%
Contains more Potassium +15.4%
Contains less Sodium -56.3%
Contains more Zinc +93.3%
Contains more Copper +136.7%
Contains more Selenium +214.3%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Contains more Calcium +62.8%
Contains more Manganese +68.3%
Contains more Iron +576.7%
Contains more Magnesium +850%
Contains more Phosphorus +234.5%
Contains more Potassium +15.4%
Contains less Sodium -56.3%
Contains more Zinc +93.3%
Contains more Copper +136.7%
Contains more Selenium +214.3%

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.
Nori
Nori
10
:
2
True morels
True morels
Contains more Vitamin A +∞%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +16.9%
Contains more Folate +1522.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +53.2%
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%
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +16.9%
Contains more Folate +1522.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +53.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
True morels
True morels
Contains more Protein +86.2%
Contains more Other +135.6%
Contains more Fats +103.6%
Equal in Carbs - 5.1
Equal in Water - 89.61
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
True morels
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more Protein +86.2%
Contains more Other +135.6%
Contains more Fats +103.6%
Equal in Carbs - 5.1
Equal in Water - 89.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
True morels
True morels
Contains more Monounsaturated Fat +108%
Contains more Polyunsaturated fat +293.6%
Equal in Saturated Fat - 0.065
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Contains more Monounsaturated Fat +108%
Contains more Polyunsaturated fat +293.6%
Equal in Saturated Fat - 0.065

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori True morels Opinion
Net carbs 4.81g 2.3g Nori
Protein 5.81g 3.12g Nori
Fats 0.28g 0.57g True morels
Carbs 5.11g 5.1g Nori
Calories 35kcal 31kcal Nori
Sugar 0.49g 0.6g Nori
Fiber 0.3g 2.8g True morels
Calcium 70mg 43mg Nori
Iron 1.8mg 12.18mg True morels
Magnesium 2mg 19mg True morels
Phosphorus 58mg 194mg True morels
Potassium 356mg 411mg True morels
Sodium 48mg 21mg True morels
Zinc 1.05mg 2.03mg True morels
Copper 0.264mg 0.625mg True morels
Manganese 0.988mg 0.587mg Nori
Selenium 0.7µg 2.2µg True morels
Vitamin A 5202IU 0IU Nori
Vitamin A RAE 260µg 0µg Nori
Vitamin E 1mg Nori
Vitamin D 0IU 206IU True morels
Vitamin D 0µg 5.1µg True morels
Vitamin C 39mg Nori
Vitamin B1 0.098mg 0.069mg Nori
Vitamin B2 0.446mg 0.205mg Nori
Vitamin B3 1.47mg 2.252mg True morels
Vitamin B5 0.521mg 0.44mg Nori
Vitamin B6 0.159mg 0.136mg Nori
Folate 146µg 9µg Nori
Vitamin K 4µg Nori
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.061g 0.065g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.052g True morels
Polyunsaturated fat 0.11g 0.433g True morels
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori True morels
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Nori
27%
True morels
Minerals Daily Need Coverage Score
40%
Nori
96%
True morels

Comparison summary

Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.11g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.6)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.