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  6. Dough vs. Nori

Dough vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between Dough and Nori

  • Dough is higher in Vitamin B1, Selenium, Iron, Vitamin B3, and Fiber, yet Nori is higher in Vitamin C, Vitamin A RAE, Manganese, and Copper.
  • Dough covers your daily Vitamin B1 needs 51% more than Nori.
  • Dough contains 41 times more Selenium than Nori. While Dough contains 28.6µg of Selenium, Nori contains only 0.7µg.
  • The amount of Sodium in Nori is lower.

Food varieties used in this article are Bread, french or vienna (includes sourdough) and Seaweed, laver, raw.

Infographic

Dough 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.
Dough
Dough
4
:
6
Nori
Nori
Contains more Iron +117.2%
Contains more Magnesium +1500%
Contains more Phosphorus +81%
Contains more Selenium +3985.7%
Contains more Calcium +34.6%
Contains more Potassium +204.3%
Contains less Sodium -92%
Contains more Copper +73.7%
Contains more Manganese +71.2%
Equal in Zinc - 1.05
Dough
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 147% 23% 45% 11% 79% 29% 51% 76% 156%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Iron +117.2%
Contains more Magnesium +1500%
Contains more Phosphorus +81%
Contains more Selenium +3985.7%
Contains more Calcium +34.6%
Contains more Potassium +204.3%
Contains less Sodium -92%
Contains more Copper +73.7%
Contains more Manganese +71.2%
Equal in Zinc - 1.05

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.
Dough
Dough
2
:
8
Nori
Nori
Contains more Vitamin B1 +624.5%
Contains more Vitamin B3 +227.7%
Contains more Vitamin A +520100%
Contains more Vitamin E +376.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +48.6%
Contains more Folate +18.7%
Contains more Vitamin K +471.4%
Equal in Vitamin B2 - 0.446
Dough
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 178% 99% 91% 28% 25% 93% 0% 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%
Contains more Vitamin B1 +624.5%
Contains more Vitamin B3 +227.7%
Contains more Vitamin A +520100%
Contains more Vitamin E +376.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +48.6%
Contains more Folate +18.7%
Contains more Vitamin K +471.4%
Equal in Vitamin B2 - 0.446

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dough
Dough
3
:
2
Nori
Nori
Contains more Protein +85%
Contains more Fats +764.3%
Contains more Carbs +915.3%
Contains more Water +157.7%
Contains more Other +93.3%
Dough
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
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
Contains more Protein +85%
Contains more Fats +764.3%
Contains more Carbs +915.3%
Contains more Water +157.7%
Contains more Other +93.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dough
Dough
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +1348%
Contains more Polyunsaturated fat +677.3%
Contains less Saturated Fat -88.5%
Dough
30% 21% 49%
Saturated Fat: 0.529 g
Monounsaturated Fat: 0.362 g
Polyunsaturated fat: 0.855 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +1348%
Contains more Polyunsaturated fat +677.3%
Contains less Saturated Fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dough Nori Opinion
Net carbs 49.68g 4.81g Dough
Protein 10.75g 5.81g Dough
Fats 2.42g 0.28g Dough
Carbs 51.88g 5.11g Dough
Calories 272kcal 35kcal Dough
Starch 44.23g Dough
Fructose 0.51g Dough
Sugar 4.62g 0.49g Nori
Fiber 2.2g 0.3g Dough
Calcium 52mg 70mg Nori
Iron 3.91mg 1.8mg Dough
Magnesium 32mg 2mg Dough
Phosphorus 105mg 58mg Dough
Potassium 117mg 356mg Nori
Sodium 602mg 48mg Nori
Zinc 1.04mg 1.05mg Nori
Copper 0.152mg 0.264mg Nori
Manganese 0.577mg 0.988mg Nori
Selenium 28.6µg 0.7µg Dough
Vitamin A 1IU 5202IU Nori
Vitamin A RAE 0µg 260µg Nori
Vitamin E 0.21mg 1mg Nori
Vitamin C 0mg 39mg Nori
Vitamin B1 0.71mg 0.098mg Dough
Vitamin B2 0.427mg 0.446mg Nori
Vitamin B3 4.817mg 1.47mg Dough
Vitamin B5 0.455mg 0.521mg Nori
Vitamin B6 0.107mg 0.159mg Nori
Folate 123µg 146µg Nori
Vitamin K 0.7µg 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
Trans Fat 0.005g 0g Nori
Saturated Fat 0.529g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.362g 0.025g Dough
Polyunsaturated fat 0.855g 0.11g Dough
Omega-6 - Linoleic acid 0.788g Dough
Omega-6 - Gamma-linoleic acid 0.001g Dough
Omega-3 - ALA 0.063g Dough

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dough Nori
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
43%
Dough
67%
Nori
Minerals Daily Need Coverage Score
63%
Dough
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 4.13g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 554mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.468g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.