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  6. Wheat Bread vs. Seaweed

Wheat Bread vs. Seaweed — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and seaweed

  • Wheat Bread has more selenium, manganese, vitamin B3, vitamin B1, phosphorus, vitamin B2, and iron; however, seaweed is richer in vitamin K and folate.
  • Wheat Bread covers your daily selenium needs 59% more than seaweed.
  • Seaweed has 13 times less vitamin B3 than wheat Bread. Wheat Bread has 6.25mg of vitamin B3, while seaweed has 0.47mg.
  • Seaweed contains less sodium.

Specific food types used in this comparison are Bread, wheat, toasted and Seaweed, kelp, raw.

Infographic

Wheat Bread vs Seaweed 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +150.6%
Contains more IronIron +43.5%
Contains more CopperCopper +52.3%
Contains more ZincZinc +19.5%
Contains more PhosphorusPhosphorus +347.6%
Contains more ManganeseManganese +588.5%
Contains more SeleniumSelenium +4671.4%
Contains more MagnesiumMagnesium +105.1%
Contains less SodiumSodium -61.2%
~equal in Calcium ~168mg

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%
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +154.7%
Contains more Vitamin B3Vitamin B3 +1229.8%
Contains more Vitamin B6Vitamin B6 +7550%
Contains more CholineCholine +72.7%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +262.5%
Contains more Vitamin B5Vitamin B5 +40.8%
Contains more Vitamin KVitamin K +1057.9%
Contains more FolateFolate +109.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Seaweed DV% diff.
Selenium 33.4µg 0.7µg 59%
Manganese 1.377mg 0.2mg 51%
Vitamin K 5.7µg 66µg 50%
Vitamin B3 6.25mg 0.47mg 36%
Vitamin B1 0.439mg 0.05mg 32%
Folate 86µg 180µg 24%
Protein 12.96g 1.68g 23%
Phosphorus 188mg 42mg 21%
Vitamin B2 0.382mg 0.15mg 18%
Iron 4.09mg 2.85mg 16%
Sodium 601mg 233mg 16%
Carbs 55.77g 9.57g 15%
Magnesium 59mg 121mg 15%
Calories 313kcal 43kcal 14%
Fiber 4.7g 1.3g 14%
Vitamin B6 0.153mg 0.002mg 12%
Polyunsaturated fat 1.72g 0.047g 11%
Copper 0.198mg 0.13mg 8%
Fats 4.27g 0.56g 6%
Vitamin E 0.24mg 0.87mg 4%
Potassium 223mg 89mg 4%
Vitamin B5 0.456mg 0.642mg 4%
Saturated fat 0.989g 0.247g 3%
Vitamin C 0.2mg 3mg 3%
Monounsaturated fat 1.019g 0.098g 2%
Choline 22.1mg 12.8mg 2%
Zinc 1.47mg 1.23mg 2%
Vitamin A 0µg 6µg 1%
Net carbs 51.07g 8.27g N/A
Calcium 165mg 168mg 0%
Sugar 6.42g 0.6g N/A
Tryptophan 0.092mg 0.048mg 0%
Threonine 0.299mg 0.055mg 0%
Isoleucine 0.258mg 0.076mg 0%
Leucine 0.461mg 0.083mg 0%
Lysine 0.215mg 0.082mg 0%
Methionine 0.105mg 0.025mg 0%
Phenylalanine 0.315mg 0.043mg 0%
Valine 0.31mg 0.072mg 0%
Histidine 0.15mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +671.4%
Contains more FatsFats +662.5%
Contains more CarbsCarbs +482.8%
Contains more WaterWater +236.7%
Contains more OtherOther +138.6%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +939.8%
Contains more Poly. FatPolyunsaturated fat +3559.6%
Contains less Sat. FatSaturated fat -75%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.