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Wheat Bread vs. Coconut oil — In-Depth Nutrition Comparison

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Important differences between wheat Bread and coconut oil

  • Coconut oil has less selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and copper.
  • Coconut oil's daily need coverage for saturated fat is 407% more.
  • Coconut oil is lower in sodium.
  • Wheat Bread has a higher glycemic index than coconut oil.

The food varieties used in the comparison are Bread, wheat, toasted and Oil, coconut.

Infographic

Wheat Bread vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +16400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +8080%
Contains more CopperCopper +∞%
Contains more ZincZinc +7250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +∞%
Contains more CholineCholine +7266.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +80666.7%
Contains more OtherOther +204.4%
Contains more FatsFats +2219.9%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +521.4%
~equal in Polyunsaturated fat ~1.702g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Coconut oil DV% diff.
Saturated fat 0.989g 82.475g 370%
Fats 4.27g 99.06g 146%
Selenium 33.4µg 0µg 61%
Manganese 1.377mg 0mg 60%
Iron 4.09mg 0.05mg 51%
Vitamin B3 6.25mg 0mg 39%
Vitamin B1 0.439mg 0mg 37%
Vitamin B2 0.382mg 0mg 29%
Calories 313kcal 892kcal 29%
Phosphorus 188mg 0mg 27%
Sodium 601mg 0mg 26%
Protein 12.96g 0g 26%
Folate 86µg 0µg 22%
Copper 0.198mg 0mg 22%
Fiber 4.7g 0g 19%
Carbs 55.77g 0g 19%
Calcium 165mg 1mg 16%
Magnesium 59mg 0mg 14%
Zinc 1.47mg 0.02mg 13%
Monounsaturated fat 1.019g 6.332g 13%
Vitamin B6 0.153mg 0mg 12%
Vitamin B5 0.456mg 0mg 9%
Potassium 223mg 0mg 7%
Vitamin K 5.7µg 0.6µg 4%
Choline 22.1mg 0.3mg 4%
Vitamin E 0.24mg 0.11mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 0g N/A
Sugar 6.42g 0g N/A
Trans fat 0.028g N/A
Polyunsaturated fat 1.72g 1.702g 0%
Tryptophan 0.092mg 0mg 0%
Threonine 0.299mg 0mg 0%
Isoleucine 0.258mg 0mg 0%
Leucine 0.461mg 0mg 0%
Lysine 0.215mg 0mg 0%
Methionine 0.105mg 0mg 0%
Phenylalanine 0.315mg 0mg 0%
Valine 0.31mg 0mg 0%
Histidine 0.15mg 0mg 0%
Omega-3 - ALA 0.161g 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
0%
Coconut oil
Minerals Daily Need Coverage Score
89%
Wheat Bread
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 81.486g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.9)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 601mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.