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Wheat Bread vs. Apple — In-Depth Nutrition Comparison

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How are wheat Bread and apples different?

  • Wheat Bread is higher than apples in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, and copper.
  • Wheat Bread covers your daily need for selenium, 61% more than apples.
  • Wheat Bread contains 601 times more sodium than apples. Wheat Bread contains 601mg of sodium, while apples contain 1mg.
  • Wheat Bread has a higher glycemic index (60) than apples (36).

Bread, wheat, toasted and Apples, raw, with skin types were used in this article.

Infographic

Wheat Bread vs Apple 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +1080%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +108.4%
Contains more IronIron +3308.3%
Contains more CopperCopper +633.3%
Contains more ZincZinc +3575%
Contains more PhosphorusPhosphorus +1609.1%
Contains more ManganeseManganese +3834.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.8%

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Apple
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +2482.4%
Contains more Vitamin B2Vitamin B2 +1369.2%
Contains more Vitamin B3Vitamin B3 +6768.1%
Contains more Vitamin B5Vitamin B5 +647.5%
Contains more Vitamin B6Vitamin B6 +273.2%
Contains more Vitamin KVitamin K +159.1%
Contains more FolateFolate +2766.7%
Contains more CholineCholine +550%
Contains more Vitamin CVitamin C +2200%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Apple DV% diff.
Selenium 33.4µg 0µg 61%
Manganese 1.377mg 0.035mg 58%
Iron 4.09mg 0.12mg 50%
Vitamin B3 6.25mg 0.091mg 38%
Vitamin B1 0.439mg 0.017mg 35%
Vitamin B2 0.382mg 0.026mg 27%
Sodium 601mg 1mg 26%
Phosphorus 188mg 11mg 25%
Protein 12.96g 0.26g 25%
Folate 86µg 3µg 21%
Copper 0.198mg 0.027mg 19%
Calcium 165mg 6mg 16%
Carbs 55.77g 13.81g 14%
Calories 313kcal 52kcal 13%
Zinc 1.47mg 0.04mg 13%
Magnesium 59mg 5mg 13%
Polyunsaturated fat 1.72g 0.051g 11%
Fiber 4.7g 2.4g 9%
Vitamin B6 0.153mg 0.041mg 9%
Vitamin B5 0.456mg 0.061mg 8%
Fructose 5.9g 7%
Fats 4.27g 0.17g 6%
Vitamin C 0.2mg 4.6mg 5%
Saturated fat 0.989g 0.028g 4%
Choline 22.1mg 3.4mg 3%
Monounsaturated fat 1.019g 0.007g 3%
Potassium 223mg 107mg 3%
Vitamin K 5.7µg 2.2µg 3%
Net carbs 51.07g 11.41g N/A
Sugar 6.42g 10.39g N/A
Starch 0.05g 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.24mg 0.18mg 0%
Tryptophan 0.092mg 0.001mg 0%
Threonine 0.299mg 0.006mg 0%
Isoleucine 0.258mg 0.006mg 0%
Leucine 0.461mg 0.013mg 0%
Lysine 0.215mg 0.012mg 0%
Methionine 0.105mg 0.001mg 0%
Phenylalanine 0.315mg 0.006mg 0%
Valine 0.31mg 0.012mg 0%
Histidine 0.15mg 0.005mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +4884.6%
Contains more FatsFats +2411.8%
Contains more CarbsCarbs +303.8%
Contains more OtherOther +1285%
Contains more WaterWater +253.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +14457.1%
Contains more Poly. FatPolyunsaturated fat +3272.5%
Contains less Sat. FatSaturated fat -97.2%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.