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  6. Wheat Bread vs. Fish soup

Wheat Bread vs. Fish soup — In-Depth Nutrition Comparison

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How are wheat Bread and fish soup different?

  • Wheat Bread is higher in selenium, manganese, iron, vitamin B1, vitamin B3, vitamin B2, folate, and phosphorus; however, fish soup is richer in vitamin B12.
  • Daily need coverage for selenium for wheat Bread is 59% higher.
  • Wheat Bread contains 409 times more iron than fish soup. While wheat Bread contains 4.09mg of iron, fish soup contains only 0.01mg.
  • Fish soup has less sodium.

Bread, wheat, toasted and Soup, stock, fish, home-prepared are the varieties used in this article.

Infographic

Wheat Bread vs Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +742.9%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +54.9%
Contains more IronIron +40800%
Contains more CopperCopper +241.4%
Contains more ZincZinc +2350%
Contains more PhosphorusPhosphorus +235.7%
Contains more ManganeseManganese +2548.1%
Contains more SeleniumSelenium +3240%
Contains less SodiumSodium -74%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B1Vitamin B1 +1230.3%
Contains more Vitamin B2Vitamin B2 +402.6%
Contains more Vitamin B3Vitamin B3 +427%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B6Vitamin B6 +313.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4200%
Contains more CholineCholine +215.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more ProteinProtein +473.5%
Contains more FatsFats +427.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +739.4%
Contains more WaterWater +298.7%

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
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +331.8%
Contains more Poly. FatPolyunsaturated fat +1146.4%
Contains less Sat. FatSaturated fat -79.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Fish soup
Rich in minerals ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Wheat Bread Fish soup DV% diff.
Selenium 33.4µg 1µg 59%
Manganese 1.377mg 0.052mg 58%
Iron 4.09mg 0.01mg 51%
Vitamin B1 0.439mg 0.033mg 34%
Vitamin B3 6.25mg 1.186mg 32%
Vitamin B12 0µg 0.69µg 29%
Vitamin B2 0.382mg 0.076mg 24%
Folate 86µg 2µg 21%
Protein 12.96g 2.26g 21%
Phosphorus 188mg 56mg 19%
Carbs 55.77g 0g 19%
Fiber 4.7g 0g 19%
Sodium 601mg 156mg 19%
Calcium 165mg 3mg 16%
Copper 0.198mg 0.058mg 16%
Calories 313kcal 16kcal 15%
Zinc 1.47mg 0.06mg 13%
Magnesium 59mg 7mg 12%
Polyunsaturated fat 1.72g 0.138g 11%
Vitamin B6 0.153mg 0.037mg 9%
Fats 4.27g 0.81g 5%
Vitamin K 5.7µg 0µg 5%
Saturated fat 0.989g 0.203g 4%
Choline 22.1mg 7mg 3%
Vitamin B5 0.456mg 0.329mg 3%
Monounsaturated fat 1.019g 0.236g 2%
Potassium 223mg 144mg 2%
Vitamin C 0.2mg 0.1mg 0%
Net carbs 51.07g 0g N/A
Cholesterol 0mg 1mg 0%
Sugar 6.42g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.24mg 0.17mg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - EPA 0g 0.035g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Fish soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Wheat Bread
13%
Fish soup
Minerals Daily Need Coverage Score
89%
Wheat Bread
10%
Fish soup

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 1mg)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Fish soup
Fish soup is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Fish soup
Fish soup contains less Sodium (difference - 445mg)
Which food is lower in Saturated fat?
Fish soup
Fish soup is lower in Saturated fat (difference - 0.786g)
Which food is lower in glycemic index?
Fish soup
Fish soup is lower in glycemic index (difference - 60)
Which food is cheaper?
Fish soup
Fish soup is cheaper (difference - $0.3)

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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.