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  6. Wheat Bread vs. Fajita

Wheat Bread vs. Fajita — In-Depth Nutrition Comparison

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How are wheat Bread and fajita different?

  • Wheat Bread is richer in manganese, iron, selenium, vitamin B1, folate, fiber, and copper, while fajita is higher in vitamin B12 and vitamin B6.
  • Wheat Bread covers your daily need for manganese, 57% more than fajita.
  • Wheat Bread has a higher glycemic index (60) than fajita (42).

Bread, wheat, toasted and USDA Commodity, chicken fajita strips, frozen types were used in this article.

Infographic

Wheat Bread vs Fajita 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%
Fajita
Fajita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +168.2%
Contains more CalciumCalcium +1169.2%
Contains more IronIron +313.1%
Contains more CopperCopper +560%
Contains less SodiumSodium -24.8%
Contains more ManganeseManganese +1986.4%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +27.4%
Contains more PhosphorusPhosphorus +47.3%
~equal in Zinc ~1.37mg

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%
Fajita
Fajita
4
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +339%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin KVitamin K +2750%
Contains more FolateFolate +2050%
Contains more Vitamin B5Vitamin B5 +59.2%
Contains more Vitamin B6Vitamin B6 +152.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +206.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Fajita DV% diff.
Manganese 1.377mg 0.066mg 57%
Iron 4.09mg 0.99mg 39%
Selenium 33.4µg 16.7µg 30%
Cholesterol 0mg 88mg 29%
Vitamin B1 0.439mg 0.1mg 28%
Vitamin B12 0µg 0.54µg 23%
Folate 86µg 4µg 21%
Fiber 4.7g 0g 19%
Copper 0.198mg 0.03mg 19%
Vitamin B6 0.153mg 0.387mg 18%
Carbs 55.77g 2.23g 18%
Calcium 165mg 13mg 15%
Vitamin B2 0.382mg 0.213mg 13%
Phosphorus 188mg 277mg 13%
Protein 12.96g 18.56g 11%
Calories 313kcal 135kcal 9%
Vitamin B3 6.25mg 4.779mg 9%
Magnesium 59mg 22mg 9%
Sodium 601mg 799mg 9%
Choline 22.1mg 67.8mg 8%
Vitamin B5 0.456mg 0.726mg 5%
Vitamin K 5.7µg 0.2µg 5%
Polyunsaturated fat 1.72g 1.089g 4%
Monounsaturated fat 1.019g 2.333g 3%
Saturated fat 0.989g 1.596g 3%
Potassium 223mg 284mg 2%
Fats 4.27g 5.73g 2%
Zinc 1.47mg 1.37mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 2.23g N/A
Sugar 6.42g 0g N/A
Vitamin E 0.24mg 0.22mg 0%
Tryptophan 0.092mg 0.2mg 0%
Threonine 0.299mg 0.452mg 0%
Isoleucine 0.258mg 0.813mg 0%
Leucine 0.461mg 1.56mg 0%
Lysine 0.215mg 1.857mg 0%
Methionine 0.105mg 0.552mg 0%
Phenylalanine 0.315mg 0.763mg 0%
Valine 0.31mg 0.847mg 0%
Histidine 0.15mg 0.68mg 0%
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 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
Fajita
Fajita
4
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more CarbsCarbs +2400.9%
Contains more ProteinProtein +43.2%
Contains more FatsFats +34.2%
Contains more WaterWater +191.4%
~equal in Other ~2.88g

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
Fajita
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -38%
Contains more Poly. FatPolyunsaturated fat +57.9%
Contains more Mono. FatMonounsaturated fat +128.9%

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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

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.