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  6. Wheat Bread vs. Cod

Wheat Bread vs. Cod — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and cod

  • Wheat Bread has more manganese, iron, vitamin B1, vitamin B3, vitamin B2, folate, and copper; however, cod is richer in vitamin B5 and vitamin B12.
  • Cod covers your daily vitamin B5 needs 3051% more than wheat Bread.
  • Cod has 92 times less manganese than wheat Bread. Wheat Bread has 1.377mg of manganese, while cod has 0.015mg.
  • Cod contains less sodium.
  • Wheat Bread has a higher glycemic index. The glycemic index of wheat Bread is 60, while the glycemic index of cod is 0.

Specific food types used in this comparison are Bread, wheat, toasted and Fish, cod, Atlantic, raw.

Infographic

Wheat Bread vs Cod 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%
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +931.3%
Contains more IronIron +976.3%
Contains more CopperCopper +607.1%
Contains more ZincZinc +226.7%
Contains more ManganeseManganese +9080%
Contains more PotassiumPotassium +85.2%
Contains less SodiumSodium -91%
~equal in Phosphorus ~203mg
~equal in Selenium ~33.1µg

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%
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +477.6%
Contains more Vitamin B2Vitamin B2 +487.7%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +1128.6%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +33452.6%
Contains more Vitamin B6Vitamin B6 +60.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +195%

All nutrients comparison - raw data values

Nutrient Wheat Bread Cod DV% diff.
Vitamin B5 0.456mg 153mg 3051%
Manganese 1.377mg 0.015mg 59%
Iron 4.09mg 0.38mg 46%
Vitamin B12 0µg 0.91µg 38%
Vitamin B1 0.439mg 0.076mg 30%
Vitamin B3 6.25mg 2.063mg 26%
Vitamin B2 0.382mg 0.065mg 24%
Sodium 601mg 54mg 24%
Folate 86µg 7µg 20%
Copper 0.198mg 0.028mg 19%
Carbs 55.77g 0g 19%
Fiber 4.7g 0g 19%
Calcium 165mg 16mg 15%
Cholesterol 0mg 43mg 14%
Calories 313kcal 82kcal 12%
Polyunsaturated fat 1.72g 0.231g 10%
Protein 12.96g 17.81g 10%
Zinc 1.47mg 0.45mg 9%
Choline 22.1mg 65.2mg 8%
Vitamin B6 0.153mg 0.245mg 7%
Potassium 223mg 413mg 6%
Magnesium 59mg 32mg 6%
Fats 4.27g 0.67g 6%
Vitamin K 5.7µg 0.1µg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Saturated fat 0.989g 0.131g 4%
Vitamin E 0.24mg 0.64mg 3%
Phosphorus 188mg 203mg 2%
Monounsaturated fat 1.019g 0.094g 2%
Vitamin C 0.2mg 1mg 1%
Vitamin A 0µg 12µg 1%
Selenium 33.4µg 33.1µg 1%
Net carbs 51.07g 0g N/A
Sugar 6.42g 0g N/A
Tryptophan 0.092mg 0.199mg 0%
Threonine 0.299mg 0.781mg 0%
Isoleucine 0.258mg 0.821mg 0%
Leucine 0.461mg 1.447mg 0%
Lysine 0.215mg 1.635mg 0%
Methionine 0.105mg 0.527mg 0%
Phenylalanine 0.315mg 0.695mg 0%
Valine 0.31mg 0.917mg 0%
Histidine 0.15mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +537.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +823.3%
Contains more ProteinProtein +37.4%
Contains more WaterWater +235.2%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +984%
Contains more Poly. FatPolyunsaturated fat +644.6%
Contains less Sat. FatSaturated fat -86.8%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.