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  6. Arepa vs. Bread, french or vienna, whole wheat

Arepa vs. Bread, french or vienna, whole wheat — In-Depth Nutrition Comparison

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Summary of differences between arepa and bread, french or vienna, whole wheat

  • Arepa has less selenium, vitamin B1, vitamin B3, copper, vitamin B2, fiber, phosphorus, and magnesium than bread, french or vienna, whole wheat.
  • Bread, french or vienna, whole wheat covers your daily need for selenium, 46% more than arepa.

These are the specific foods used in this comparison Restaurant, Latino, arepa (unleavened cornmeal bread) and Bread, french or vienna, whole wheat.

Infographic

Arepa vs Bread, french or vienna, whole wheat 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.
Arepa
Arepa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 13% 14% 28% 63% 32% 68% 49% 0% 171%
Contains more CalciumCalcium +111.9%
Contains more IronIron +38.7%
Contains less SodiumSodium -28%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +92.6%
Contains more PotassiumPotassium +85.2%
Contains more CopperCopper +526.7%
Contains more ZincZinc +45%
Contains more PhosphorusPhosphorus +35.9%
Contains more SeleniumSelenium +414.8%

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.
Arepa
Arepa
3
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% 20% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
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% 6% 0% 131% 58% 73% 0% 37% 0% 1.8% 72% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin B1Vitamin B1 +645.7%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +339.4%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more CholineCholine +136.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arepa Bread, french or vienna, whole wheat DV% diff.
Selenium 6.1µg 31.4µg 46%
Vitamin B1 0.07mg 0.522mg 38%
Folate 96µg 24%
Vitamin B3 0.888mg 3.902mg 19%
Copper 0.03mg 0.188mg 18%
Vitamin B2 0.042mg 0.252mg 16%
Saturated fat 2.902g 0g 13%
Fats 5.38g 1.04g 7%
Vitamin A 61µg 0µg 7%
Magnesium 27mg 52mg 6%
Protein 5.48g 8.33g 6%
Fiber 2.6g 4.2g 6%
Phosphorus 117mg 159mg 6%
Calcium 89mg 42mg 5%
Manganese 0.116mg 5%
Sodium 270mg 375mg 5%
Vitamin B5 0.202mg 4%
Vitamin B6 0.107mg 0.16mg 4%
Iron 1.04mg 0.75mg 4%
Carbs 37.14g 49.1g 4%
Monounsaturated fat 1.514g 0.18g 3%
Polyunsaturated fat 0.989g 0.576g 3%
Zinc 0.8mg 1.16mg 3%
Potassium 88mg 163mg 2%
Cholesterol 5mg 0mg 2%
Vitamin K 3.5µg 0.7µg 2%
Choline 4.4mg 10.4mg 1%
Calories 219kcal 239kcal 1%
Net carbs 34.54g 44.9g N/A
Sugar 0.87g 0g N/A
Vitamin E 0.29mg 0.3mg 0%
Trans fat 0.157g 0g N/A
Tryptophan 0.048mg 0%
Threonine 0.193mg 0%
Isoleucine 0.207mg 0%
Leucine 0.671mg 0%
Lysine 0.228mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.276mg 0%
Valine 0.276mg 0%
Histidine 0.166mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 0.825g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arepa
Arepa
2
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
8% 49% 40% 2%
Protein: 8.33 g
Fats: 1.04 g
Carbs: 49.1 g
Water: 39.81 g
Other: 1.72 g
Contains more FatsFats +417.3%
Contains more WaterWater +27.6%
Contains more ProteinProtein +52%
Contains more CarbsCarbs +32.2%
Contains more OtherOther +43.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arepa
Arepa
2
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.18 g
Polyunsaturated fat: Poly. Fat 0.576 g
Contains more Mono. FatMonounsaturated fat +741.1%
Contains more Poly. FatPolyunsaturated fat +71.7%
Contains less Sat. FatSaturated fat -100%

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. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/nutrients
  2. Bread, french or vienna, whole wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174091/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.