Wheat Flour vs. Nori

Nutrition comparison of Wheat Flour and Nori

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus nori (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and nori:

  • Nori has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than nori.
  • Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
  • Wheat flour has more thiamin and niacin, however, nori contains more Vitamin B6.
  • Wheat flour is a great source of dietary fiber and protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and nori is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Nori src

Calories and Carbs

calories

Wheat flour is high in calories and nori has 90% less calories than wheat flour - nori has 35 calories per 100 grams and wheat flour has 361 calories.

For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and similar to nori for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Nori
Protein 14% 50%
Carbohydrates 82% 44%
Fat 4% 6%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and nori has 93% less carbohydrates than wheat flour - nori has 5.1g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has 700% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.

sugar

Nori and wheat flour contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and wheat flour has 0.31g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 106% more protein than nori - nori has 5.8g of protein per 100 grams and wheat flour has 12g of protein.

Fat

saturated fat

Both nori and wheat flour are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.

Vitamins

Vitamin C

Nori is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - nori has 39mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Nori is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - nori has 260ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Nori and wheat flour contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.

Vitamin K

Nori and wheat flour contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin and niacin, however, nori contains more Vitamin B6. Both wheat flour and nori contain significant amounts of riboflavin, pantothenic acid and folate.

Wheat Flour Nori
Thiamin 0.812 MG 0.098 MG
Riboflavin 0.512 MG 0.446 MG
Niacin 7.554 MG 1.47 MG
Pantothenic acid 0.438 MG 0.521 MG
Vitamin B6 0.037 MG 0.159 MG
Folate 183 UG 146 UG

Minerals

calcium

Nori is an excellent source of calcium and it has 367% more calcium than wheat flour - nori has 70mg of calcium per 100 grams and wheat flour has 15mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 145% more iron than nori - nori has 1.8mg of iron per 100 grams and wheat flour has 4.4mg of iron.

potassium

Nori is an excellent source of potassium and it has 256% more potassium than wheat flour - nori has 356mg of potassium per 100 grams and wheat flour has 100mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, nori has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than nori per 100 grams.

Wheat Flour Nori
beta-carotene 1 UG 3121 UG
lutein + zeaxanthin 79 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than wheat flour per 100 grams.

Wheat Flour Nori
alpha linoleic acid 0.043 G 0.001 G
EPA ~ 0.08 G
Total 0.043 G 0.081 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than nori per 100 grams.

Wheat Flour Nori
linoleic acid 0.685 G 0.004 G
other omega 6 ~ 0.009 G
Total 0.685 G 0.013 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Flour or Nori .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Nori (Seaweed, laver, raw) .

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FAQ

Does nori or wheat flour contain more calories in 100 grams?
Wheat flour is high in calories and nori has 90% less calories than wheat flour - nori has 35 calories in 100g and wheat flour has 361 calories.

Is nori or wheat flour better for protein?
Wheat flour is a great source of protein and it has 110% more protein than nori - nori has 5.8g of protein per 100 grams and wheat flour has 12g of protein.

Does nori or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and nori has 90% fewer carbohydrates than wheat flour - nori has 5.1g of carbs for 100g and wheat flour has 72.5g of carbohydrates.

Does nori or wheat flour contain more calcium?
Nori is a rich source of calcium and it has 370% more calcium than wheat flour - nori has 70mg of calcium in 100 grams and wheat flour has 15mg of calcium.

Does nori or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 150% more iron than nori - nori has 1.8mg of iron in 100 grams and wheat flour has 4.4mg of iron.

Does nori or wheat flour contain more potassium?
Nori is a rich source of potassium and it has 260% more potassium than wheat flour - nori has 356mg of potassium in 100 grams and wheat flour has 100mg of potassium.