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  6. Seaweed vs. Wheat Bread

Seaweed vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between seaweed and wheat Bread

  • Seaweed has more vitamin K and folate; however, wheat Bread is richer in selenium, manganese, vitamin B3, vitamin B1, phosphorus, vitamin B2, and iron.
  • Wheat Bread covers your daily selenium needs 59% more than seaweed.
  • Wheat Bread has 12 times less vitamin K than seaweed. Seaweed has 66µg of vitamin K, while wheat Bread has 5.7µg.
  • Seaweed contains less sodium.

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

Infographic

Seaweed vs Wheat Bread 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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%
Contains more MagnesiumMagnesium +105.1%
Contains less SodiumSodium -61.2%
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%
~equal in Calcium ~165mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Wheat Bread DV% diff.
Selenium 0.7µg 33.4µg 59%
Manganese 0.2mg 1.377mg 51%
Vitamin K 66µg 5.7µg 50%
Vitamin B3 0.47mg 6.25mg 36%
Vitamin B1 0.05mg 0.439mg 32%
Folate 180µg 86µg 24%
Protein 1.68g 12.96g 23%
Phosphorus 42mg 188mg 21%
Vitamin B2 0.15mg 0.382mg 18%
Iron 2.85mg 4.09mg 16%
Sodium 233mg 601mg 16%
Carbs 9.57g 55.77g 15%
Magnesium 121mg 59mg 15%
Calories 43kcal 313kcal 14%
Fiber 1.3g 4.7g 14%
Vitamin B6 0.002mg 0.153mg 12%
Polyunsaturated fat 0.047g 1.72g 11%
Copper 0.13mg 0.198mg 8%
Fats 0.56g 4.27g 6%
Vitamin E 0.87mg 0.24mg 4%
Potassium 89mg 223mg 4%
Vitamin B5 0.642mg 0.456mg 4%
Saturated fat 0.247g 0.989g 3%
Vitamin C 3mg 0.2mg 3%
Monounsaturated fat 0.098g 1.019g 2%
Choline 12.8mg 22.1mg 2%
Zinc 1.23mg 1.47mg 2%
Vitamin A 6µg 0µg 1%
Net carbs 8.27g 51.07g N/A
Calcium 168mg 165mg 0%
Sugar 0.6g 6.42g N/A
Tryptophan 0.048mg 0.092mg 0%
Threonine 0.055mg 0.299mg 0%
Isoleucine 0.076mg 0.258mg 0%
Leucine 0.083mg 0.461mg 0%
Lysine 0.082mg 0.215mg 0%
Methionine 0.025mg 0.105mg 0%
Phenylalanine 0.043mg 0.315mg 0%
Valine 0.072mg 0.31mg 0%
Histidine 0.024mg 0.15mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
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
Contains more WaterWater +236.7%
Contains more OtherOther +138.6%
Contains more ProteinProtein +671.4%
Contains more FatsFats +662.5%
Contains more CarbsCarbs +482.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +939.8%
Contains more Poly. FatPolyunsaturated fat +3559.6%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.