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  6. White bread vs. Seaweed

White bread vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between white bread and seaweed

  • White bread is richer in vitamin B1, selenium, vitamin B3, manganese, iron, and phosphorus, yet seaweed is richer in vitamin K, magnesium, and folate.
  • Daily need coverage for vitamin K for seaweed is 55% higher.
  • White bread contains 31 times more selenium than seaweed. White bread contains 22µg of selenium, while seaweed contains 0.7µg.
  • Seaweed contains less sodium.

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

Infographic

White bread vs Seaweed 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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%
Contains more PotassiumPotassium +41.6%
Contains more IronIron +26.7%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +168%
Contains more SeleniumSelenium +3042.9%
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%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Seaweed DV% diff.
Vitamin K 0.2µg 66µg 55%
Vitamin B1 0.533mg 0.05mg 40%
Selenium 22µg 0.7µg 39%
Vitamin B3 4.78mg 0.47mg 27%
Magnesium 23mg 121mg 23%
Folate 111µg 180µg 17%
Starch 37.17g 15%
Manganese 0.536mg 0.2mg 15%
Protein 8.85g 1.68g 14%
Carbs 49.42g 9.57g 13%
Sodium 490mg 233mg 11%
Calories 266kcal 43kcal 11%
Polyunsaturated fat 1.602g 0.047g 10%
Iron 3.61mg 2.85mg 10%
Phosphorus 98mg 42mg 8%
Vitamin B6 0.087mg 0.002mg 7%
Vitamin B2 0.243mg 0.15mg 7%
Fiber 2.7g 1.3g 6%
Vitamin E 0.22mg 0.87mg 4%
Fats 3.33g 0.56g 4%
Zinc 0.74mg 1.23mg 4%
Fructose 2.43g 3%
Vitamin C 0mg 3mg 3%
Copper 0.101mg 0.13mg 3%
Calcium 144mg 168mg 2%
Vitamin B5 0.536mg 0.642mg 2%
Saturated fat 0.698g 0.247g 2%
Vitamin A 0µg 6µg 1%
Potassium 126mg 89mg 1%
Monounsaturated fat 0.599g 0.098g 1%
Net carbs 46.72g 8.27g N/A
Sugar 5.67g 0.6g N/A
Trans fat 0.027g 0g N/A
Choline 14.6mg 12.8mg 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 0.001g 0.004g 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
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +426.8%
Contains more FatsFats +494.6%
Contains more CarbsCarbs +416.4%
Contains more WaterWater +124%
Contains more OtherOther +233.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +511.2%
Contains more Poly. FatPolyunsaturated fat +3308.5%
Contains less Sat. FatSaturated fat -64.6%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.