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  6. Wheat Bread vs. Corn

Wheat Bread vs. Corn — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and corn

  • Corn has less selenium, manganese, iron, vitamin B1, vitamin B3, vitamin B2, copper, calcium, and phosphorus than wheat Bread.
  • Wheat Bread covers your daily need for selenium, 60% more than corn.
  • Wheat Bread has 601 times more sodium than corn. While wheat Bread has 601mg of sodium, corn has only 1mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Wheat Bread vs Corn infographic
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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%
Corn
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +126.9%
Contains more CalciumCalcium +5400%
Contains more IronIron +808.9%
Contains more CopperCopper +304.1%
Contains more ZincZinc +137.1%
Contains more PhosphorusPhosphorus +144.2%
Contains more ManganeseManganese +724.6%
Contains more SeleniumSelenium +16600%
Contains less SodiumSodium -99.8%
~equal in Potassium ~218mg

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%
Corn
Corn
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +372%
Contains more Vitamin B2Vitamin B2 +570.2%
Contains more Vitamin B3Vitamin B3 +271.4%
Contains more Vitamin KVitamin K +1325%
Contains more FolateFolate +273.9%
Contains more Vitamin CVitamin C +2650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more CholineCholine +31.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.139mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Corn DV% diff.
Selenium 33.4µg 0.2µg 60%
Manganese 1.377mg 0.167mg 53%
Iron 4.09mg 0.45mg 46%
Vitamin B1 0.439mg 0.093mg 29%
Vitamin B3 6.25mg 1.683mg 29%
Sodium 601mg 1mg 26%
Vitamin B2 0.382mg 0.057mg 25%
Protein 12.96g 3.41g 19%
Copper 0.198mg 0.049mg 17%
Phosphorus 188mg 77mg 16%
Folate 86µg 23µg 16%
Calcium 165mg 3mg 16%
Carbs 55.77g 20.98g 12%
Calories 313kcal 96kcal 11%
Fiber 4.7g 2.4g 9%
Magnesium 59mg 26mg 8%
Zinc 1.47mg 0.62mg 8%
Polyunsaturated fat 1.72g 0.603g 7%
Vitamin B5 0.456mg 0.792mg 7%
Vitamin C 0.2mg 5.5mg 6%
Vitamin K 5.7µg 0.4µg 4%
Saturated fat 0.989g 0.197g 4%
Fats 4.27g 1.5g 4%
Starch 7.17g 3%
Monounsaturated fat 1.019g 0.374g 2%
Fructose 0.79g 1%
Choline 22.1mg 29.1mg 1%
Vitamin B6 0.153mg 0.139mg 1%
Vitamin E 0.24mg 0.09mg 1%
Vitamin A 0µg 13µg 1%
Net carbs 51.07g 18.58g N/A
Potassium 223mg 218mg 0%
Sugar 6.42g 4.54g N/A
Tryptophan 0.092mg 0.023mg 0%
Threonine 0.299mg 0.133mg 0%
Isoleucine 0.258mg 0.133mg 0%
Leucine 0.461mg 0.358mg 0%
Lysine 0.215mg 0.141mg 0%
Methionine 0.105mg 0.069mg 0%
Phenylalanine 0.315mg 0.155mg 0%
Valine 0.31mg 0.191mg 0%
Histidine 0.15mg 0.091mg 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
Corn
Corn
1
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +280.1%
Contains more FatsFats +184.7%
Contains more CarbsCarbs +165.8%
Contains more OtherOther +295.7%
Contains more WaterWater +203%

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
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +172.5%
Contains more Poly. FatPolyunsaturated fat +185.2%
Contains less Sat. FatSaturated fat -80.1%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.