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Wheat Bread vs. Fast food — In-Depth Nutrition Comparison

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Important differences between wheat Bread and fast food

  • Wheat Bread has more manganese, selenium, iron, fiber, calcium, and vitamin B1; however, fast food has more vitamin B12.
  • Wheat Bread's daily need coverage for manganese is 44% more.
  • Wheat Bread has 3 times more fiber than fast food. Wheat Bread has 4.7g of fiber, while fast food has 1.7g.
  • Fast food is lower in sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Fast foods, hamburger; single, regular patty; plain.

Infographic

Wheat Bread vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +118.5%
Contains more CalciumCalcium +166.1%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +33.7%
Contains more CopperCopper +63.6%
Contains more PhosphorusPhosphorus +40.3%
Contains more ManganeseManganese +285.7%
Contains more SeleniumSelenium +64.5%
Contains more ZincZinc +71.4%
Contains less SodiumSodium -44.9%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin KVitamin K +16.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin B6Vitamin B6 +38.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +55.7%
~equal in Vitamin B2 ~0.363mg
~equal in Folate ~80µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Fast food DV% diff.
Manganese 1.377mg 0.357mg 44%
Vitamin B12 0µg 0.89µg 37%
Selenium 33.4µg 20.3µg 24%
Saturated fat 0.989g 4.493g 16%
Iron 4.09mg 3.06mg 13%
Fiber 4.7g 1.7g 12%
Fats 4.27g 12.01g 12%
Sodium 601mg 331mg 12%
Cholesterol 0mg 33mg 11%
Zinc 1.47mg 2.52mg 10%
Calcium 165mg 62mg 10%
Monounsaturated fat 1.019g 4.835g 10%
Vitamin B1 0.439mg 0.317mg 10%
Copper 0.198mg 0.121mg 9%
Starch 22.87g 9%
Magnesium 59mg 27mg 8%
Carbs 55.77g 31.5g 8%
Phosphorus 188mg 134mg 8%
Protein 12.96g 16.52g 7%
Vitamin B6 0.153mg 0.212mg 5%
Vitamin B3 6.25mg 5.617mg 4%
Fructose 2.27g 3%
Folate 86µg 80µg 2%
Choline 22.1mg 34.4mg 2%
Vitamin K 5.7µg 4.9µg 1%
Calories 313kcal 297kcal 1%
Vitamin B5 0.456mg 0.53mg 1%
Vitamin B2 0.382mg 0.363mg 1%
Vitamin E 0.24mg 0.38mg 1%
Vitamin A 0µg 9µg 1%
Potassium 223mg 197mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 6.42g 4.88g N/A
Trans fat 0.514g N/A
Polyunsaturated fat 1.72g 1.68g 0%
Tryptophan 0.092mg 0.144mg 0%
Threonine 0.299mg 0.46mg 0%
Isoleucine 0.258mg 0.642mg 0%
Leucine 0.461mg 1.13mg 0%
Lysine 0.215mg 0.785mg 0%
Methionine 0.105mg 0.306mg 0%
Phenylalanine 0.315mg 0.67mg 0%
Valine 0.31mg 0.728mg 0%
Histidine 0.15mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.161g 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0g 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 1.391g 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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more CarbsCarbs +77%
Contains more OtherOther +82.2%
Contains more ProteinProtein +27.5%
Contains more FatsFats +181.3%
Contains more WaterWater +58.7%

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +374.5%
~equal in Polyunsaturated fat ~1.68g

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.