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Wheat Bread vs. Cereal — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and cereal

  • Wheat Bread has more selenium and manganese; however, cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C.
  • Cereal covers your daily need for vitamin B1, 487% more than wheat Bread.
  • Wheat Bread has 5 times more selenium than cereal. While wheat Bread has 33.4µg of selenium, cereal has only 6.3µg.

These are the specific foods used in this comparison Bread, wheat, toasted and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Wheat Bread vs Cereal infographic
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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%
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +210.5%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +112.4%
Contains more CopperCopper +44.5%
Contains more PhosphorusPhosphorus +144.2%
Contains less SodiumSodium -24.4%
Contains more ManganeseManganese +74.3%
Contains more SeleniumSelenium +430.2%
Contains more IronIron +732.8%
Contains more ZincZinc +417%

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%
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B5Vitamin B5 +101.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +19150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1332.3%
Contains more Vitamin B2Vitamin B2 +913.1%
Contains more Vitamin B3Vitamin B3 +373.9%
Contains more Vitamin B6Vitamin B6 +3812.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Cereal DV% diff.
Vitamin B1 0.439mg 6.288mg 487%
Vitamin B6 0.153mg 5.986mg 449%
Iron 4.09mg 34.06mg 375%
Vitamin B2 0.382mg 3.87mg 268%
Vitamin B3 6.25mg 29.62mg 146%
Vitamin A 0µg 814µg 90%
Zinc 1.47mg 7.6mg 56%
Selenium 33.4µg 6.3µg 49%
Vitamin C 0.2mg 38.5mg 43%
Manganese 1.377mg 0.79mg 26%
Folate 86µg 22%
Phosphorus 188mg 77mg 16%
Calcium 165mg 10mg 16%
Protein 12.96g 6.06g 14%
Fiber 4.7g 1.4g 13%
Magnesium 59mg 19mg 10%
Carbs 55.77g 86.85g 10%
Polyunsaturated fat 1.72g 0.354g 9%
Sodium 601mg 795mg 8%
Copper 0.198mg 0.137mg 7%
Vitamin K 5.7µg 0µg 5%
Fats 4.27g 1.08g 5%
Vitamin B5 0.456mg 0.226mg 5%
Choline 22.1mg 4%
Saturated fat 0.989g 0.26g 3%
Calories 313kcal 378kcal 3%
Potassium 223mg 105mg 3%
Monounsaturated fat 1.019g 0.204g 2%
Vitamin E 0.24mg 0.08mg 1%
Net carbs 51.07g 85.45g N/A
Sugar 6.42g 10.35g N/A
Tryptophan 0.092mg 0.066mg 0%
Threonine 0.299mg 0.241mg 0%
Isoleucine 0.258mg 0.26mg 0%
Leucine 0.461mg 0.767mg 0%
Lysine 0.215mg 0.113mg 0%
Methionine 0.105mg 0.13mg 0%
Phenylalanine 0.315mg 0.365mg 0%
Valine 0.31mg 0.344mg 0%
Histidine 0.15mg 0.162mg 0%
Fructose 0.26g 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
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +113.9%
Contains more FatsFats +295.4%
Contains more WaterWater +541%
Contains more OtherOther +24.2%
Contains more CarbsCarbs +55.7%

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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +399.5%
Contains more Poly. FatPolyunsaturated fat +385.9%
Contains less Sat. FatSaturated fat -73.7%

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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

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.