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Wheat Bread vs. Hamburger — In-Depth Nutrition Comparison

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A recap on differences between wheat Bread and hamburgers

  • Wheat Bread has more manganese, vitamin B1, fiber, iron, copper, and vitamin B2; however, hamburgers are higher in vitamin B12 and zinc.
  • Hamburgers cover your daily vitamin B12 needs 60% more than wheat Bread.
  • Hamburgers contain 6 times less manganese than wheat Bread. Wheat Bread contains 1.377mg of manganese, while hamburgers contain 0.217mg.
  • Wheat Bread has less saturated fat.

Food varieties used in this article are Bread, wheat, toasted and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Wheat Bread vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +195%
Contains more CalciumCalcium +61.8%
Contains more IronIron +42%
Contains more CopperCopper +117.6%
Contains more PhosphorusPhosphorus +38.2%
Contains more ManganeseManganese +534.6%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +95.2%
Contains less SodiumSodium -31.1%
~equal in Potassium ~226mg

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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +102.3%
Contains more Vitamin B2Vitamin B2 +52.8%
Contains more Vitamin B3Vitamin B3 +16.5%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +53.6%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +32.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Hamburger DV% diff.
Selenium 33.4µg 61%
Vitamin B12 0µg 1.44µg 60%
Manganese 1.377mg 0.217mg 50%
Vitamin B1 0.439mg 0.217mg 19%
Saturated fat 0.989g 5.096g 19%
Fats 4.27g 14.36g 16%
Cholesterol 0mg 47mg 16%
Iron 4.09mg 2.88mg 15%
Fiber 4.7g 0.9g 15%
Zinc 1.47mg 2.87mg 13%
Copper 0.198mg 0.091mg 12%
Monounsaturated fat 1.019g 5.495g 11%
Carbs 55.77g 24.1g 11%
Vitamin B2 0.382mg 0.25mg 10%
Magnesium 59mg 20mg 9%
Polyunsaturated fat 1.72g 0.38g 9%
Protein 12.96g 17.08g 8%
Folate 86µg 56µg 8%
Sodium 601mg 414mg 8%
Phosphorus 188mg 136mg 7%
Calcium 165mg 102mg 6%
Vitamin B3 6.25mg 5.365mg 6%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin B6 0.153mg 0.203mg 4%
Vitamin B5 0.456mg 0.31mg 3%
Fructose 2.03g 3%
Vitamin E 0.24mg 2%
Calories 313kcal 295kcal 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 23.2g N/A
Potassium 223mg 226mg 0%
Sugar 6.42g 4.15g N/A
Trans fat 0.814g N/A
Tryptophan 0.092mg 0.206mg 0%
Threonine 0.299mg 0.666mg 0%
Isoleucine 0.258mg 0.716mg 0%
Leucine 0.461mg 1.319mg 0%
Lysine 0.215mg 1.226mg 0%
Methionine 0.105mg 0.37mg 0%
Phenylalanine 0.315mg 0.677mg 0%
Valine 0.31mg 0.823mg 0%
Histidine 0.15mg 0.505mg 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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more CarbsCarbs +131.4%
Contains more OtherOther +54.7%
Contains more ProteinProtein +31.8%
Contains more FatsFats +236.3%
Contains more WaterWater +76.1%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +352.6%
Contains more Mono. FatMonounsaturated fat +439.3%

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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.