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 A, vitamin C, manganese, copper, and vitamin B2.
- Nori covers your daily vitamin A needs 104% 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
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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 | +1050% |
| Contains more CalciumCalcium | +105.7% |
| Contains more IronIron | +100.6% |
| Contains more PhosphorusPhosphorus | +69% |
| Contains more SeleniumSelenium | +3042.9% |
| Contains more PotassiumPotassium | +182.5% |
| Contains more CopperCopper | +161.4% |
| Contains more ZincZinc | +41.9% |
| Contains less SodiumSodium | -90.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B1Vitamin B1 | +443.9% |
| Contains more Vitamin B3Vitamin B3 | +225.2% |
| Contains more CholineCholine | +40.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +354.5% |
| Contains more Vitamin B2Vitamin B2 | +83.5% |
| Contains more Vitamin B6Vitamin B6 | +82.8% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more FolateFolate | +31.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 39mg | 43% |
| Selenium | 22µg | 0.7µg | 39% |
| Vitamin B1 | 0.533mg | 0.098mg | 36% |
| Vitamin A | 0µg | 260µg | 29% |
| Iron | 3.61mg | 1.8mg | 23% |
| Vitamin B3 | 4.78mg | 1.47mg | 21% |
| Manganese | 0.536mg | 0.988mg | 20% |
| Sodium | 490mg | 48mg | 19% |
| Copper | 0.101mg | 0.264mg | 18% |
| Vitamin B2 | 0.243mg | 0.446mg | 16% |
| Carbs | 49.42g | 5.11g | 15% |
| Starch | 37.17g | 15% | |
| Calories | 266kcal | 35kcal | 12% |
| Polyunsaturated fat | 1.602g | 0.11g | 10% |
| Fiber | 2.7g | 0.3g | 10% |
| Folate | 111µg | 146µg | 9% |
| Potassium | 126mg | 356mg | 7% |
| Calcium | 144mg | 70mg | 7% |
| Phosphorus | 98mg | 58mg | 6% |
| Protein | 8.85g | 5.81g | 6% |
| Vitamin B6 | 0.087mg | 0.159mg | 6% |
| Vitamin E | 0.22mg | 1mg | 5% |
| Magnesium | 23mg | 2mg | 5% |
| Fats | 3.33g | 0.28g | 5% |
| Zinc | 0.74mg | 1.05mg | 3% |
| Fructose | 2.43g | 3% | |
| Vitamin K | 0.2µg | 4µg | 3% |
| Saturated fat | 0.698g | 0.061g | 3% |
| Monounsaturated fat | 0.599g | 0.025g | 1% |
| Choline | 14.6mg | 10.4mg | 1% |
| Net carbs | 46.72g | 4.81g | N/A |
| Sugar | 5.67g | 0.49g | N/A |
| Vitamin B5 | 0.536mg | 0.521mg | 0% |
| Trans fat | 0.027g | 0g | N/A |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.232mg | 0% | |
| Isoleucine | 0.259mg | 0% | |
| Leucine | 0.501mg | 0% | |
| Lysine | 0.222mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.273mg | 0% | |
| Valine | 0.402mg | 0% | |
| Histidine | 0.14mg | 0% | |
| Omega-3 - EPA | 0.001g | 0.08g | 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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
5.81 g
Fats:
0.28 g
Carbs:
5.11 g
Water:
85.03 g
Other:
3.77 g
| Contains more ProteinProtein | +52.3% |
| Contains more FatsFats | +1089.3% |
| Contains more CarbsCarbs | +867.1% |
| Contains more WaterWater | +133.5% |
| Contains more OtherOther | +90.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.061 g
Monounsaturated fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.11 g
| Contains more Mono. FatMonounsaturated fat | +2296% |
| Contains more Poly. FatPolyunsaturated fat | +1356.4% |
| Contains less Sat. FatSaturated fat | -91.3% |
