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  6. Pita vs. White Bread

Pita vs. White Bread — In-Depth Nutrition Comparison

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Important differences between Pita and White Bread

  • Pita has more Copper, however, White Bread has more Iron, Vitamin B1, Folate, Vitamin B3, Vitamin B2, Calcium, and Polyunsaturated fat.
  • White Bread's daily need coverage for Iron is 28% more.
  • Pita has 2 times more Copper than White Bread. Pita has 0.168mg of Copper, while White Bread has 0.101mg.

The food varieties used in the comparison are Bread, pita, white, unenriched and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Pita vs White Bread 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.
Pita
Pita
3
:
7
White Bread
White Bread
Contains more Magnesium +13%
Contains more Zinc +13.5%
Contains more Copper +66.3%
Contains more Calcium +67.4%
Contains more Iron +157.9%
Contains more Manganese +11.4%
Equal in Phosphorus - 98
Equal in Potassium - 126
Equal in Sodium - 490
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +13%
Contains more Zinc +13.5%
Contains more Copper +66.3%
Contains more Calcium +67.4%
Contains more Iron +157.9%
Contains more Manganese +11.4%
Equal in Phosphorus - 98
Equal in Potassium - 126
Equal in Sodium - 490

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.
Pita
Pita
0
:
10
White Bread
White Bread
Contains more Vitamin A +∞%
Contains more Vitamin B1 +99.6%
Contains more Vitamin B2 +150.5%
Contains more Vitamin B3 +123.2%
Contains more Vitamin B5 +35%
Contains more Vitamin B6 +155.9%
Contains more Folate +362.5%
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +99.6%
Contains more Vitamin B2 +150.5%
Contains more Vitamin B3 +123.2%
Contains more Vitamin B5 +35%
Contains more Vitamin B6 +155.9%
Contains more Folate +362.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
2
:
3
White Bread
White Bread
Contains more Carbs +12.7%
Contains more Fats +177.5%
Contains more Water +13.5%
Equal in Protein - 8.85
Equal in Other - 1.98
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
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
Contains more Carbs +12.7%
Contains more Fats +177.5%
Contains more Water +13.5%
Equal in Protein - 8.85
Equal in Other - 1.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
1
:
2
White Bread
White Bread
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +470.5%
Contains more Polyunsaturated fat +199.4%
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +470.5%
Contains more Polyunsaturated fat +199.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pita White Bread
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pita White Bread Opinion
Net carbs 53.5g 46.72g Pita
Protein 9.1g 8.85g Pita
Fats 1.2g 3.33g White Bread
Carbs 55.7g 49.42g Pita
Calories 275kcal 266kcal Pita
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g Pita
Fiber 2.2g 2.7g White Bread
Calcium 86mg 144mg White Bread
Iron 1.4mg 3.61mg White Bread
Magnesium 26mg 23mg Pita
Phosphorus 97mg 98mg White Bread
Potassium 120mg 126mg White Bread
Sodium 536mg 490mg White Bread
Zinc 0.84mg 0.74mg Pita
Copper 0.168mg 0.101mg Pita
Manganese 0.481mg 0.536mg White Bread
Selenium 22µg White Bread
Vitamin A 0IU 1IU White Bread
Vitamin E 0.22mg White Bread
Vitamin B1 0.267mg 0.533mg White Bread
Vitamin B2 0.097mg 0.243mg White Bread
Vitamin B3 2.142mg 4.78mg White Bread
Vitamin B5 0.397mg 0.536mg White Bread
Vitamin B6 0.034mg 0.087mg White Bread
Folate 24µg 111µg White Bread
Vitamin K 0.2µg White Bread
Tryptophan 0.105mg Pita
Threonine 0.257mg Pita
Isoleucine 0.349mg Pita
Leucine 0.634mg Pita
Lysine 0.219mg Pita
Methionine 0.16mg Pita
Phenylalanine 0.446mg Pita
Valine 0.394mg Pita
Histidine 0.195mg Pita
Trans Fat 0.027g Pita
Saturated Fat 0.166g 0.698g Pita
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 0.105g 0.599g White Bread
Polyunsaturated fat 0.535g 1.602g 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
Pita White Bread
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
15%
Pita
35%
White Bread
Minerals Daily Need Coverage Score
36%
Pita
56%
White Bread

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 46mg)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 5.67g)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 0.532g)
Which food is lower in glycemic index?
Pita
Pita is lower in glycemic index (difference - 5)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/nutrients
  2. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.