Whole Wheat Bread vs. Nori
Nutrition comparison of Whole Wheat Bread and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and nori:
- Both whole wheat bread and nori are high in calcium and potassium.
- Nori has 12 times less sugar than whole wheat bread.
- Nori has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than nori.
- Nori is an excellent source of Vitamin A and Vitamin C.
- Whole wheat bread has more thiamin and niacin, however, nori contains more riboflavin.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and nori has 87% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Nori | |
|---|---|---|
| Protein | 20% | 50% |
| Carbohydrates | 66% | 44% |
| Fat | 14% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and nori has 88% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 23 times more dietary fiber than nori - whole wheat bread has 7.4g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Nori has 12 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 130% more protein than nori - whole wheat bread has 13.4g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both whole wheat bread and nori are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 389 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and nori has 39mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - nori has 260ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and nori contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Whole wheat bread and nori contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and niacin, however, nori contains more riboflavin. Both whole wheat bread and nori contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Nori | |
|---|---|---|
| Thiamin | 0.279 MG | 0.098 MG |
| Riboflavin | 0.131 MG | 0.446 MG |
| Niacin | 4.042 MG | 1.47 MG |
| Pantothenic acid | 0.336 MG | 0.521 MG |
| Vitamin B6 | 0.263 MG | 0.159 MG |
| Folate | 75 UG | 146 UG |
Minerals
calcium
Both whole wheat bread and nori are high in calcium. Whole wheat bread has 47% more calcium than nori - whole wheat bread has 103mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 39% more iron than nori - whole wheat bread has 2.5mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Both whole wheat bread and nori are high in potassium. Nori has 55% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and nori has 356mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than nori per 100 grams.
| Whole Wheat Bread | Nori | |
|---|---|---|
| beta-carotene | 1 UG | 3121 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than whole wheat bread per 100 grams.
| Whole Wheat Bread | Nori | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.205 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than nori per 100 grams.
| Whole Wheat Bread | Nori | |
|---|---|---|
| other omega 6 | ~ | 0.009 G |
| linoleic acid | 1.667 G | 0.004 G |
| Total | 1.667 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 Whole Wheat Bread or Nori .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Nori (Seaweed, laver, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Nori g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or nori contain more calories in 100 grams?Whole wheat bread is high in calories and nori has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and nori has 35 calories.
Is whole wheat bread or nori better for protein?
Whole wheat bread is a fantastic source of protein and it has 130% more protein than nori - whole wheat bread has 13.4g of protein per 100 grams and nori has 5.8g of protein.
Does whole wheat bread or nori have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and nori has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and nori has 5.1g of carbohydrates.
Does whole wheat bread or nori contain more calcium?
Both whole wheat bread and nori are high in calcium. Whole wheat bread has 50% more calcium than nori - whole wheat bread has 103mg of calcium in 100 grams and nori has 70mg of calcium.
Does whole wheat bread or nori contain more potassium?
Both whole wheat bread and nori are high in potassium. Nori has 60% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and nori has 356mg of potassium.