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  6. Wheat Bread vs. Banana

Wheat Bread vs. Banana — In-Depth Nutrition Comparison

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A recap on differences between wheat Bread and bananas

  • Wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and folate; however, bananas are higher in vitamin B6.
  • Wheat Bread covers your daily selenium needs 59% more than bananas.
  • Bananas contain 601 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while bananas contain 1mg.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Bread, wheat, toasted and Bananas, raw.

Infographic

Wheat Bread vs Banana 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%
Banana
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +118.5%
Contains more CalciumCalcium +3200%
Contains more IronIron +1473.1%
Contains more CopperCopper +153.8%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +754.5%
Contains more ManganeseManganese +410%
Contains more SeleniumSelenium +3240%
Contains more PotassiumPotassium +60.5%
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%
Banana
Banana
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +1316.1%
Contains more Vitamin B2Vitamin B2 +423.3%
Contains more Vitamin B3Vitamin B3 +839.8%
Contains more Vitamin B5Vitamin B5 +36.5%
Contains more Vitamin KVitamin K +1040%
Contains more FolateFolate +330%
Contains more CholineCholine +125.5%
Contains more Vitamin CVitamin C +4250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +139.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Banana DV% diff.
Selenium 33.4µg 1µg 59%
Iron 4.09mg 0.26mg 48%
Manganese 1.377mg 0.27mg 48%
Vitamin B3 6.25mg 0.665mg 35%
Vitamin B1 0.439mg 0.031mg 34%
Sodium 601mg 1mg 26%
Phosphorus 188mg 22mg 24%
Vitamin B2 0.382mg 0.073mg 24%
Protein 12.96g 1.09g 24%
Folate 86µg 20µg 17%
Vitamin B6 0.153mg 0.367mg 16%
Calcium 165mg 5mg 16%
Copper 0.198mg 0.078mg 13%
Zinc 1.47mg 0.15mg 12%
Polyunsaturated fat 1.72g 0.073g 11%
Calories 313kcal 89kcal 11%
Carbs 55.77g 22.84g 11%
Vitamin C 0.2mg 8.7mg 9%
Fiber 4.7g 2.6g 8%
Magnesium 59mg 27mg 8%
Fructose 4.85g 6%
Fats 4.27g 0.33g 6%
Saturated fat 0.989g 0.112g 4%
Potassium 223mg 358mg 4%
Vitamin K 5.7µg 0.5µg 4%
Monounsaturated fat 1.019g 0.032g 2%
Choline 22.1mg 9.8mg 2%
Starch 5.38g 2%
Vitamin B5 0.456mg 0.334mg 2%
Vitamin E 0.24mg 0.1mg 1%
Net carbs 51.07g 20.24g N/A
Sugar 6.42g 12.23g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0.009mg 0%
Threonine 0.299mg 0.028mg 0%
Isoleucine 0.258mg 0.028mg 0%
Leucine 0.461mg 0.068mg 0%
Lysine 0.215mg 0.05mg 0%
Methionine 0.105mg 0.008mg 0%
Phenylalanine 0.315mg 0.049mg 0%
Valine 0.31mg 0.047mg 0%
Histidine 0.15mg 0.077mg 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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +1089%
Contains more FatsFats +1193.9%
Contains more CarbsCarbs +144.2%
Contains more OtherOther +233.7%
Contains more WaterWater +209.2%

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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +3084.4%
Contains more Poly. FatPolyunsaturated fat +2256.2%
Contains less Sat. FatSaturated fat -88.7%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.