Oyster Mushroom vs. Nori
Nutrition comparison of Oyster Mushroom and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and nori:
- Both nori and oyster mushroom are high in potassium.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
- Oyster mushroom has more niacin and pantothenic acid, however, nori contains more folate.
- Oyster mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and oyster mushroom contain similar amounts of calories - nori has 35 calories per 100 grams and oyster mushroom has 33 calories.
For macronutrient ratios, oyster mushroom is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Nori | |
|---|---|---|
| Protein | 32% | 67% |
| Carbohydrates | 59% | 33% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and oyster mushroom contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and oyster mushroom has 6.1g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has 667% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and oyster mushroom has 2.3g of dietary fiber.
sugar
Nori and oyster mushroom contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and oyster mushroom has 1.1g of sugar.
Protein
protein
Nori has 76% more protein than oyster mushroom - nori has 5.8g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Fat
saturated fat
Both nori and oyster mushroom are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and oyster mushroom has 0.06g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - nori has 39mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has 129 times more Vitamin A than oyster mushroom - nori has 260ug of Vitamin A per 100 grams and oyster mushroom has 2ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than nori - oyster mushroom has 29iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori has more Vitamin E than oyster mushroom - nori has 1mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Nori and oyster mushroom contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more niacin and pantothenic acid, however, nori contains more folate. Both oyster mushroom and nori contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Oyster Mushroom | Nori | |
|---|---|---|
| Thiamin | 0.125 MG | 0.098 MG |
| Riboflavin | 0.349 MG | 0.446 MG |
| Niacin | 4.956 MG | 1.47 MG |
| Pantothenic acid | 1.294 MG | 0.521 MG |
| Vitamin B6 | 0.11 MG | 0.159 MG |
| Folate | 38 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 22 times more calcium than oyster mushroom - nori has 70mg of calcium per 100 grams and oyster mushroom has 3mg of calcium.
iron
Nori has 35% more iron than oyster mushroom - nori has 1.8mg of iron per 100 grams and oyster mushroom has 1.3mg of iron.
potassium
Both nori and oyster mushroom are high in potassium. Oyster mushroom has 18% more potassium than nori - nori has 356mg of potassium per 100 grams and oyster mushroom has 420mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than nori per 100 grams.
| Oyster Mushroom | Nori | |
|---|---|---|
| linoleic acid | 0.123 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.123 G | 0.013 G |
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: Oyster Mushroom (Mushrooms, oyster, raw) and Nori (Seaweed, laver, raw) .
Oyster Mushroom g
()
|
Daily Values (%) |
Nori g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or oyster mushroom contain more calories in 100 grams?Nori and oyster mushroom contain similar amounts of calories - nori has 35 calories in 100g and oyster mushroom has 33 calories.
Is nori or oyster mushroom better for protein?
Nori has 80% more protein than oyster mushroom - nori has 5.8g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Does nori or oyster mushroom have more carbohydrates?
By weight, nori and oyster mushroom contain similar amounts of carbs - nori has 5.1g of carbs for 100g and oyster mushroom has 6.1g of carbohydrates.
Does nori or oyster mushroom contain more calcium?
Nori is a rich source of calcium and it has 22 times more calcium than oyster mushroom - nori has 70mg of calcium in 100 grams and oyster mushroom has 3mg of calcium.
Does nori or oyster mushroom contain more potassium?
Both nori and oyster mushroom are high in potassium. Oyster mushroom has 20% more potassium than nori - nori has 356mg of potassium in 100 grams and oyster mushroom has 420mg of potassium.