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Wheat Bread vs. Chicken sandwich — In-Depth Nutrition Comparison

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What are the differences between wheat Bread and chicken sandwich?

  • Wheat Bread is higher in manganese, iron, selenium, vitamin B1, copper, and fiber, yet chicken sandwich is higher in vitamin B6, vitamin B5, and vitamin E.
  • Wheat Bread's daily need coverage for manganese is 50% more.
  • Wheat Bread has 3 times more fiber than chicken sandwich. While wheat Bread has 4.7g of fiber, chicken sandwich has only 1.4g.
  • The glycemic index of wheat Bread is lower.

We used Bread, wheat, toasted and Fast foods, chicken fillet sandwich, plain with pickles types in this article.

Infographic

Wheat Bread vs Chicken sandwich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +145.8%
Contains more CalciumCalcium +184.5%
Contains more IronIron +131.1%
Contains more CopperCopper +195.5%
Contains more ZincZinc +141%
Contains less SodiumSodium -20.2%
Contains more ManganeseManganese +528.8%
Contains more SeleniumSelenium +67.8%
~equal in Potassium ~245mg
~equal in Phosphorus ~185mg

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%
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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more FolateFolate +83%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +904.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +23.5%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more Vitamin B6Vitamin B6 +150.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +49.1%
Contains more CholineCholine +59.7%

All nutrients comparison - raw data values

Nutrient Wheat Bread Chicken sandwich DV% diff.
Manganese 1.377mg 0.219mg 50%
Iron 4.09mg 1.77mg 29%
Selenium 33.4µg 19.9µg 25%
Vitamin B6 0.153mg 0.383mg 18%
Vitamin B1 0.439mg 0.23mg 17%
Copper 0.198mg 0.067mg 15%
Vitamin B5 0.456mg 1.2mg 15%
Vitamin E 0.24mg 2.41mg 14%
Fiber 4.7g 1.4g 13%
Cholesterol 0mg 35mg 12%
Carbs 55.77g 20.89g 12%
Fats 4.27g 11.19g 11%
Calcium 165mg 58mg 11%
Folate 86µg 47µg 10%
Polyunsaturated fat 1.72g 3.177g 10%
Monounsaturated fat 1.019g 4.481g 9%
Vitamin B3 6.25mg 7.72mg 9%
Zinc 1.47mg 0.61mg 8%
Magnesium 59mg 24mg 8%
Starch 16.5g 7%
Sodium 601mg 753mg 7%
Protein 12.96g 16.28g 7%
Vitamin B2 0.382mg 0.3mg 6%
Saturated fat 0.989g 2.123g 5%
Vitamin B12 0µg 0.13µg 5%
Calories 313kcal 250kcal 3%
Vitamin K 5.7µg 8.5µg 2%
Choline 22.1mg 35.3mg 2%
Vitamin D 0µg 0.1µg 1%
Fructose 0.97g 1%
Potassium 223mg 245mg 1%
Vitamin D 0IU 5IU 1%
Vitamin C 0.2mg 0.8mg 1%
Net carbs 51.07g 19.49g N/A
Sugar 6.42g 3.64g N/A
Phosphorus 188mg 185mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.03g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.161g 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 2.884g 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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more CarbsCarbs +167%
Contains more ProteinProtein +25.6%
Contains more FatsFats +162.1%
Contains more WaterWater +102%
~equal in Other ~2.7g

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Mono. FatMonounsaturated fat +339.7%
Contains more Poly. FatPolyunsaturated fat +84.7%

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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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.