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  6. Wheat Bread vs. Nori

Wheat Bread vs. Nori — In-Depth Nutrition Comparison

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Differences between wheat Bread and nori

  • Wheat Bread has more selenium, vitamin B3, iron, vitamin B1, phosphorus, fiber, and manganese, while nori has more vitamin A and vitamin C.
  • Nori's daily need coverage for vitamin A is 104% higher.
  • Nori contains 48 times less selenium than wheat Bread. Wheat Bread contains 33.4µg of selenium, while nori contains 0.7µg.
  • The amount of sodium in nori is lower.

The food types used in this comparison are Bread, wheat, toasted and Seaweed, laver, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Nori
Nori
3
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 +2850%
Contains more CalciumCalcium +135.7%
Contains more IronIron +127.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +224.1%
Contains more ManganeseManganese +39.4%
Contains more SeleniumSelenium +4671.4%
Contains more PotassiumPotassium +59.6%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -92%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Nori
Nori
6
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 B1Vitamin B1 +348%
Contains more Vitamin B3Vitamin B3 +325.2%
Contains more Vitamin KVitamin K +42.5%
Contains more CholineCholine +112.5%
Contains more Vitamin CVitamin C +19400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more FolateFolate +69.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.159mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Nori DV% diff.
Selenium 33.4µg 0.7µg 59%
Vitamin C 0.2mg 39mg 43%
Vitamin B3 6.25mg 1.47mg 30%
Iron 4.09mg 1.8mg 29%
Vitamin A 0µg 260µg 29%
Vitamin B1 0.439mg 0.098mg 28%
Sodium 601mg 48mg 24%
Phosphorus 188mg 58mg 19%
Fiber 4.7g 0.3g 18%
Manganese 1.377mg 0.988mg 17%
Carbs 55.77g 5.11g 17%
Folate 86µg 146µg 15%
Protein 12.96g 5.81g 14%
Magnesium 59mg 2mg 14%
Calories 313kcal 35kcal 14%
Polyunsaturated fat 1.72g 0.11g 11%
Calcium 165mg 70mg 10%
Copper 0.198mg 0.264mg 7%
Fats 4.27g 0.28g 6%
Vitamin B2 0.382mg 0.446mg 5%
Vitamin E 0.24mg 1mg 5%
Zinc 1.47mg 1.05mg 4%
Potassium 223mg 356mg 4%
Saturated fat 0.989g 0.061g 4%
Choline 22.1mg 10.4mg 2%
Monounsaturated fat 1.019g 0.025g 2%
Vitamin B5 0.456mg 0.521mg 1%
Vitamin K 5.7µg 4µg 1%
Net carbs 51.07g 4.81g N/A
Sugar 6.42g 0.49g N/A
Vitamin B6 0.153mg 0.159mg 0%
Tryptophan 0.092mg 0.043mg 0%
Threonine 0.299mg 0.232mg 0%
Isoleucine 0.258mg 0.259mg 0%
Leucine 0.461mg 0.501mg 0%
Lysine 0.215mg 0.222mg 0%
Methionine 0.105mg 0.145mg 0%
Phenylalanine 0.315mg 0.273mg 0%
Valine 0.31mg 0.402mg 0%
Histidine 0.15mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Nori
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 ProteinProtein +123.1%
Contains more FatsFats +1425%
Contains more CarbsCarbs +991.4%
Contains more WaterWater +250.9%
Contains more OtherOther +36.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Nori
Nori
1
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 more Mono. FatMonounsaturated fat +3976%
Contains more Poly. FatPolyunsaturated fat +1463.6%
Contains less Sat. FatSaturated fat -93.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.