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  6. Wheat Bread vs. Olive oil

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

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How are wheat Bread and olive oil different?

  • Wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, and phosphorus, while olive oil is higher in vitamin E and vitamin K.
  • Olive oil covers your daily need for vitamin E, 94% more than wheat Bread.
  • Wheat Bread is lower in saturated fat.
  • Wheat Bread has a higher glycemic index (60) than olive oil (0).

Bread, wheat, toasted and Oil, olive, salad or cooking types were used in this article.

Infographic

Wheat Bread vs Olive 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% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +16400%
Contains more PotassiumPotassium +22200%
Contains more IronIron +630.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
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 FolateFolate +∞%
Contains more CholineCholine +7266.7%
Contains more Vitamin EVitamin E +5879.2%
Contains more Vitamin KVitamin K +956.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Olive oil DV% diff.
Monounsaturated fat 1.019g 72.961g 180%
Fats 4.27g 100g 147%
Vitamin E 0.24mg 14.35mg 94%
Selenium 33.4µg 0µg 61%
Manganese 1.377mg 0mg 60%
Polyunsaturated fat 1.72g 10.523g 59%
Saturated fat 0.989g 13.808g 58%
Vitamin K 5.7µg 60.2µg 45%
Iron 4.09mg 0.56mg 44%
Vitamin B3 6.25mg 0mg 39%
Vitamin B1 0.439mg 0mg 37%
Calories 313kcal 884kcal 29%
Vitamin B2 0.382mg 0mg 29%
Phosphorus 188mg 0mg 27%
Sodium 601mg 2mg 26%
Protein 12.96g 0g 26%
Copper 0.198mg 0mg 22%
Folate 86µg 0µg 22%
Fiber 4.7g 0g 19%
Carbs 55.77g 0g 19%
Calcium 165mg 1mg 16%
Magnesium 59mg 0mg 14%
Zinc 1.47mg 0mg 13%
Vitamin B6 0.153mg 0mg 12%
Vitamin B5 0.456mg 0mg 9%
Potassium 223mg 1mg 7%
Choline 22.1mg 0.3mg 4%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 0g N/A
Sugar 6.42g 0g N/A
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 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2241.9%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +7060.1%
Contains more Poly. FatPolyunsaturated fat +511.8%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.