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Black pepper vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between Black pepper and Wheat Bread

  • Black pepper has more Manganese, Vitamin K, Copper, Fiber, Iron, Potassium, and Calcium, however, Wheat Bread is higher in Selenium, Vitamin B3, and Vitamin B1.
  • Black pepper covers your daily Manganese needs 495% more than Wheat Bread.
  • Wheat Bread contains 29 times less Vitamin K than Black pepper. Black pepper contains 163.7µg of Vitamin K, while Wheat Bread contains 5.7µg.

Food varieties used in this article are Spices, pepper, black and Bread, wheat, toasted.

Infographic

Black pepper vs Wheat 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.
Black pepper
Black pepper
7
:
3
Wheat Bread
Wheat Bread
Contains more Calcium +168.5%
Contains more Iron +137.4%
Contains more Magnesium +189.8%
Contains more Potassium +496%
Contains less Sodium -96.7%
Contains more Copper +571.7%
Contains more Manganese +826.1%
Contains more Phosphorus +19%
Contains more Zinc +23.5%
Contains more Selenium +581.6%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Calcium +168.5%
Contains more Iron +137.4%
Contains more Magnesium +189.8%
Contains more Potassium +496%
Contains less Sodium -96.7%
Contains more Copper +571.7%
Contains more Manganese +826.1%
Contains more Phosphorus +19%
Contains more Zinc +23.5%
Contains more Selenium +581.6%

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.
Black pepper
Black pepper
5
:
5
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +333.3%
Contains more Vitamin B5 +206.8%
Contains more Vitamin B6 +90.2%
Contains more Vitamin K +2771.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +306.5%
Contains more Vitamin B2 +112.2%
Contains more Vitamin B3 +446.8%
Contains more Folate +405.9%
Black pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +333.3%
Contains more Vitamin B5 +206.8%
Contains more Vitamin B6 +90.2%
Contains more Vitamin K +2771.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +306.5%
Contains more Vitamin B2 +112.2%
Contains more Vitamin B3 +446.8%
Contains more Folate +405.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black pepper
Black pepper
2
:
3
Wheat Bread
Wheat Bread
Contains more Carbs +14.7%
Contains more Other +258.8%
Contains more Protein +24.7%
Contains more Fats +31%
Contains more Water +94.5%
Black pepper
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Carbs +14.7%
Contains more Other +258.8%
Contains more Protein +24.7%
Contains more Fats +31%
Contains more Water +94.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black pepper
Black pepper
0
:
3
Wheat Bread
Wheat Bread
Contains less Saturated Fat -29%
Contains more Monounsaturated Fat +37.9%
Contains more Polyunsaturated fat +72.3%
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -29%
Contains more Monounsaturated Fat +37.9%
Contains more Polyunsaturated fat +72.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Wheat Bread Opinion
Net carbs 38.65g 51.07g Wheat Bread
Protein 10.39g 12.96g Wheat Bread
Fats 3.26g 4.27g Wheat Bread
Carbs 63.95g 55.77g Black pepper
Calories 251kcal 313kcal Wheat Bread
Fructose 0.23g Black pepper
Sugar 0.64g 6.42g Black pepper
Fiber 25.3g 4.7g Black pepper
Calcium 443mg 165mg Black pepper
Iron 9.71mg 4.09mg Black pepper
Magnesium 171mg 59mg Black pepper
Phosphorus 158mg 188mg Wheat Bread
Potassium 1329mg 223mg Black pepper
Sodium 20mg 601mg Black pepper
Zinc 1.19mg 1.47mg Wheat Bread
Copper 1.33mg 0.198mg Black pepper
Manganese 12.753mg 1.377mg Black pepper
Selenium 4.9µg 33.4µg Wheat Bread
Vitamin A 547IU 0IU Black pepper
Vitamin A RAE 27µg 0µg Black pepper
Vitamin E 1.04mg 0.24mg Black pepper
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.108mg 0.439mg Wheat Bread
Vitamin B2 0.18mg 0.382mg Wheat Bread
Vitamin B3 1.143mg 6.25mg Wheat Bread
Vitamin B5 1.399mg 0.456mg Black pepper
Vitamin B6 0.291mg 0.153mg Black pepper
Folate 17µg 86µg Wheat Bread
Vitamin K 163.7µg 5.7µg Black pepper
Tryptophan 0.058mg 0.092mg Wheat Bread
Threonine 0.244mg 0.299mg Wheat Bread
Isoleucine 0.366mg 0.258mg Black pepper
Leucine 1.014mg 0.461mg Black pepper
Lysine 0.244mg 0.215mg Black pepper
Methionine 0.096mg 0.105mg Wheat Bread
Phenylalanine 0.446mg 0.315mg Black pepper
Valine 0.547mg 0.31mg Black pepper
Histidine 0.159mg 0.15mg Black pepper
Saturated Fat 1.392g 0.989g Wheat Bread
Monounsaturated Fat 0.739g 1.019g Wheat Bread
Polyunsaturated fat 0.998g 1.72g Wheat Bread
Omega-3 - ALA 0.152g 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Wheat 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
60%
Black pepper
38%
Wheat Bread
Minerals Daily Need Coverage Score
297%
Black pepper
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.403g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.2)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 5.78g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 581mg)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.