USDA-derived comparison
Mushrooms (White) vs Nori (Seaweed)
Mushrooms (White) leads for Vitamin B3 and Selenium; Nori (Seaweed) answers with Vitamin C, Folate and Vitamin A.
Who each is for: Choose mushrooms (White) for vitamin B3 and selenium. Choose nori (Seaweed) for vitamin C and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Mushrooms (White)
Typical serving: 1 cup, sliced (70g)
7/100
Nori (Seaweed)
Typical serving: a 10g portion (10g)
19/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Mushrooms (White) | Nori (Seaweed) |
|---|---|---|
| Calories | 22 kcal | 35 kcal |
| Protein | 3 g | 6 g |
| Carbs | 3 g | 5 g |
| Fat | 0 g | 0 g |
| Fiber | 1 g | 0 g |
| Sat fat | 0 g | 0 g |
| Sodium | 5 mg | 48 mg |
| Potassium | 318 mg | 356 mg |
| Calcium | 3 mg | 70 mg |
| Iron | 0.5 mg | 1.8 mg |
| Magnesium | 9 mg | 2 mg |
| Zinc | 0.5 mg | 1.1 mg |
| Vitamin C | 2 mg | 39 mg |
| Vitamin D | 0.2 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 17 µg | 146 µg |
Servings differ: 1 cup, sliced of mushrooms (white) is about 70g, a 10g portion of nori (seaweed) about 10g. Scale accordingly before deciding anything on the 100g basis alone.
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