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Wheat Bread vs. Egg — In-Depth Nutrition Comparison

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The main differences between wheat Bread and eggs

  • Wheat Bread is richer in manganese, vitamin B3, iron, and vitamin B1, yet eggs are richer in copper, choline, vitamin B12, and vitamin B5.
  • Daily need coverage for copper for eggs is 200% higher.
  • Wheat Bread contains 98 times more vitamin B3 than eggs. Wheat Bread contains 6.25mg of vitamin B3, while eggs contain 0.064mg.
  • Eggs contain less sodium.
  • Eggs have a lower glycemic index than wheat Bread.

Food types used in this article are Bread, wheat, toasted and Egg, whole, cooked, hard-boiled.

Infographic

Wheat Bread vs Egg 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%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +490%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +77%
Contains more IronIron +243.7%
Contains more ZincZinc +40%
Contains more ManganeseManganese +5196.2%
Contains more CopperCopper +910.1%
Contains less SodiumSodium -79.4%
~equal in Phosphorus ~172mg
~equal in Selenium ~30.8µg

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%
Egg
Egg
7
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +565.2%
Contains more Vitamin B3Vitamin B3 +9665.6%
Contains more Vitamin B6Vitamin B6 +26.4%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +95.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +329.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B5Vitamin B5 +206.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1229.4%

All nutrients comparison - raw data values

Nutrient Wheat Bread Egg DV% diff.
Copper 0.198mg 2mg 200%
Cholesterol 0mg 373mg 124%
Manganese 1.377mg 0.026mg 59%
Choline 22.1mg 293.8mg 49%
Vitamin B12 0µg 1.11µg 46%
Vitamin B3 6.25mg 0.064mg 39%
Iron 4.09mg 1.19mg 36%
Vitamin B1 0.439mg 0.066mg 31%
Sodium 601mg 124mg 21%
Fiber 4.7g 0g 19%
Vitamin B5 0.456mg 1.398mg 19%
Carbs 55.77g 1.12g 18%
Vitamin A 0µg 149µg 17%
Magnesium 59mg 10mg 12%
Calcium 165mg 50mg 12%
Vitamin D 0IU 87IU 11%
Folate 86µg 44µg 11%
Vitamin D 0µg 2.2µg 11%
Vitamin B2 0.382mg 0.513mg 10%
Saturated fat 0.989g 3.267g 10%
Fats 4.27g 10.61g 10%
Monounsaturated fat 1.019g 4.077g 8%
Calories 313kcal 155kcal 8%
Selenium 33.4µg 30.8µg 5%
Vitamin E 0.24mg 1.03mg 5%
Vitamin K 5.7µg 0.3µg 5%
Zinc 1.47mg 1.05mg 4%
Potassium 223mg 126mg 3%
Phosphorus 188mg 172mg 2%
Vitamin B6 0.153mg 0.121mg 2%
Polyunsaturated fat 1.72g 1.414g 2%
Protein 12.96g 12.58g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 1.12g N/A
Sugar 6.42g 1.12g N/A
Tryptophan 0.092mg 0.153mg 0%
Threonine 0.299mg 0.604mg 0%
Isoleucine 0.258mg 0.686mg 0%
Leucine 0.461mg 1.075mg 0%
Lysine 0.215mg 0.904mg 0%
Methionine 0.105mg 0.392mg 0%
Phenylalanine 0.315mg 0.668mg 0%
Valine 0.31mg 0.767mg 0%
Histidine 0.15mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +4879.5%
Contains more OtherOther +158.9%
Contains more FatsFats +148.5%
Contains more WaterWater +208%
~equal in Protein ~12.58g

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -69.7%
Contains more Poly. FatPolyunsaturated fat +21.6%
Contains more Mono. FatMonounsaturated fat +300.1%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.