Seaweed vs. White bread — In-Depth Nutrition Comparison
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The main differences between seaweed and white bread
- Seaweed is richer in vitamin K, magnesium, and folate, yet white bread is richer in vitamin B1, selenium, vitamin B3, manganese, iron, and phosphorus.
- Daily need coverage for vitamin K for seaweed is 55% higher.
- Seaweed contains 5 times more magnesium than white bread. Seaweed contains 121mg of magnesium, while white bread contains 23mg.
- Seaweed contains less sodium.
Food types used in this article are Seaweed, kelp, raw and Bread, white, commercially prepared (includes soft bread crumbs).
Infographic
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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.
| Contains more MagnesiumMagnesium | +426.1% |
| Contains more CalciumCalcium | +16.7% |
| Contains more CopperCopper | +28.7% |
| Contains more ZincZinc | +66.2% |
| Contains less SodiumSodium | -52.4% |
| Contains more PotassiumPotassium | +41.6% |
| Contains more IronIron | +26.7% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains more ManganeseManganese | +168% |
| Contains more SeleniumSelenium | +3042.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +295.5% |
| Contains more Vitamin B5Vitamin B5 | +19.8% |
| Contains more Vitamin KVitamin K | +32900% |
| Contains more FolateFolate | +62.2% |
| Contains more Vitamin B1Vitamin B1 | +966% |
| Contains more Vitamin B2Vitamin B2 | +62% |
| Contains more Vitamin B3Vitamin B3 | +917% |
| Contains more Vitamin B6Vitamin B6 | +4250% |
| Contains more CholineCholine | +14.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 0.2µg | 55% |
| Vitamin B1 | 0.05mg | 0.533mg | 40% |
| Selenium | 0.7µg | 22µg | 39% |
| Vitamin B3 | 0.47mg | 4.78mg | 27% |
| Magnesium | 121mg | 23mg | 23% |
| Folate | 180µg | 111µg | 17% |
| Starch | 37.17g | 15% | |
| Manganese | 0.2mg | 0.536mg | 15% |
| Protein | 1.68g | 8.85g | 14% |
| Carbs | 9.57g | 49.42g | 13% |
| Sodium | 233mg | 490mg | 11% |
| Calories | 43kcal | 266kcal | 11% |
| Polyunsaturated fat | 0.047g | 1.602g | 10% |
| Iron | 2.85mg | 3.61mg | 10% |
| Phosphorus | 42mg | 98mg | 8% |
| Vitamin B6 | 0.002mg | 0.087mg | 7% |
| Vitamin B2 | 0.15mg | 0.243mg | 7% |
| Fiber | 1.3g | 2.7g | 6% |
| Vitamin E | 0.87mg | 0.22mg | 4% |
| Fats | 0.56g | 3.33g | 4% |
| Zinc | 1.23mg | 0.74mg | 4% |
| Fructose | 2.43g | 3% | |
| Vitamin C | 3mg | 0mg | 3% |
| Copper | 0.13mg | 0.101mg | 3% |
| Calcium | 168mg | 144mg | 2% |
| Vitamin B5 | 0.642mg | 0.536mg | 2% |
| Saturated fat | 0.247g | 0.698g | 2% |
| Vitamin A | 6µg | 0µg | 1% |
| Potassium | 89mg | 126mg | 1% |
| Monounsaturated fat | 0.098g | 0.599g | 1% |
| Net carbs | 8.27g | 46.72g | N/A |
| Sugar | 0.6g | 5.67g | N/A |
| Trans fat | 0g | 0.027g | N/A |
| Choline | 12.8mg | 14.6mg | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.055mg | 0% | |
| Isoleucine | 0.076mg | 0% | |
| Leucine | 0.083mg | 0% | |
| Lysine | 0.082mg | 0% | |
| Methionine | 0.025mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.072mg | 0% | |
| Histidine | 0.024mg | 0% | |
| Omega-3 - EPA | 0.004g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +124% |
| Contains more OtherOther | +233.8% |
| Contains more ProteinProtein | +426.8% |
| Contains more FatsFats | +494.6% |
| Contains more CarbsCarbs | +416.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -64.6% |
| Contains more Mono. FatMonounsaturated fat | +511.2% |
| Contains more Poly. FatPolyunsaturated fat | +3308.5% |
