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  6. White Bread vs. Nori

White Bread vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between White Bread and Nori

  • White Bread is higher in Selenium, Vitamin B1, Iron, and Vitamin B3, yet Nori is higher in Vitamin C, Vitamin A RAE, Manganese, Copper, and Vitamin B2.
  • Nori covers your daily Vitamin C needs 43% more than White Bread.
  • White Bread contains 31 times more Selenium than Nori. While White Bread contains 22µg of Selenium, Nori contains only 0.7µg.
  • The amount of Sodium in Nori is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Seaweed, laver, raw.

Infographic

White 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.
White Bread
White Bread
5
:
5
Nori
Nori
Contains more Calcium +105.7%
Contains more Iron +100.6%
Contains more Magnesium +1050%
Contains more Phosphorus +69%
Contains more Selenium +3042.9%
Contains more Potassium +182.5%
Contains less Sodium -90.2%
Contains more Zinc +41.9%
Contains more Copper +161.4%
Contains more Manganese +84.3%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +105.7%
Contains more Iron +100.6%
Contains more Magnesium +1050%
Contains more Phosphorus +69%
Contains more Selenium +3042.9%
Contains more Potassium +182.5%
Contains less Sodium -90.2%
Contains more Zinc +41.9%
Contains more Copper +161.4%
Contains more Manganese +84.3%

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.
White Bread
White Bread
3
:
7
Nori
Nori
Contains more Vitamin B1 +443.9%
Contains more Vitamin B3 +225.2%
Contains more Vitamin A +520100%
Contains more Vitamin E +354.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +83.5%
Contains more Vitamin B6 +82.8%
Contains more Folate +31.5%
Contains more Vitamin K +1900%
Equal in Vitamin B5 - 0.521
White Bread
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% 134% 57% 90% 33% 21% 84% 0% 1%
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 +443.9%
Contains more Vitamin B3 +225.2%
Contains more Vitamin A +520100%
Contains more Vitamin E +354.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +83.5%
Contains more Vitamin B6 +82.8%
Contains more Folate +31.5%
Contains more Vitamin K +1900%
Equal in Vitamin B5 - 0.521

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Nori
Nori
Contains more Protein +52.3%
Contains more Fats +1089.3%
Contains more Carbs +867.1%
Contains more Water +133.5%
Contains more Other +90.4%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +52.3%
Contains more Fats +1089.3%
Contains more Carbs +867.1%
Contains more Water +133.5%
Contains more Other +90.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +2296%
Contains more Polyunsaturated fat +1356.4%
Contains less Saturated Fat -91.3%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +2296%
Contains more Polyunsaturated fat +1356.4%
Contains less Saturated Fat -91.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread 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 White Bread Nori Opinion
Net carbs 46.72g 4.81g White Bread
Protein 8.85g 5.81g White Bread
Fats 3.33g 0.28g White Bread
Carbs 49.42g 5.11g White Bread
Calories 266kcal 35kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 0.49g Nori
Fiber 2.7g 0.3g White Bread
Calcium 144mg 70mg White Bread
Iron 3.61mg 1.8mg White Bread
Magnesium 23mg 2mg White Bread
Phosphorus 98mg 58mg White Bread
Potassium 126mg 356mg Nori
Sodium 490mg 48mg Nori
Zinc 0.74mg 1.05mg Nori
Copper 0.101mg 0.264mg Nori
Manganese 0.536mg 0.988mg Nori
Selenium 22µg 0.7µg White Bread
Vitamin A 1IU 5202IU Nori
Vitamin A RAE 0µg 260µg Nori
Vitamin E 0.22mg 1mg Nori
Vitamin C 0mg 39mg Nori
Vitamin B1 0.533mg 0.098mg White Bread
Vitamin B2 0.243mg 0.446mg Nori
Vitamin B3 4.78mg 1.47mg White Bread
Vitamin B5 0.536mg 0.521mg White Bread
Vitamin B6 0.087mg 0.159mg Nori
Folate 111µg 146µg Nori
Vitamin K 0.2µg 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 0.027g 0g Nori
Saturated Fat 0.698g 0.061g Nori
Omega-3 - EPA 0.001g 0.08g Nori
Monounsaturated Fat 0.599g 0.025g White Bread
Polyunsaturated fat 1.602g 0.11g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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
35%
White Bread
67%
Nori
Minerals Daily Need Coverage Score
56%
White Bread
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 5.18g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 442mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.637g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 73)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.