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  6. Wheat Bread vs. Corn raw

Wheat Bread vs. Corn raw — In-Depth Nutrition Comparison

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Important differences between wheat Bread and corn raw

  • Corn raw has less selenium, manganese, iron, vitamin B3, vitamin B2, vitamin B1, protein, calcium, and copper.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • Wheat Bread has 83 times more calcium than corn raw. Wheat Bread has 165mg of calcium, while corn raw has 2mg.
  • Corn raw is lower in sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Corn, sweet, yellow, raw.

Infographic

Wheat Bread vs Corn raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +59.5%
Contains more CalciumCalcium +8150%
Contains more IronIron +686.5%
Contains more CopperCopper +266.7%
Contains more ZincZinc +219.6%
Contains more PhosphorusPhosphorus +111.2%
Contains more ManganeseManganese +744.8%
Contains more SeleniumSelenium +5466.7%
Contains more PotassiumPotassium +21.1%
Contains less SodiumSodium -97.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +183.2%
Contains more Vitamin B2Vitamin B2 +594.5%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +104.8%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +57.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Corn raw DV% diff.
Selenium 33.4µg 0.6µg 60%
Manganese 1.377mg 0.163mg 53%
Iron 4.09mg 0.52mg 45%
Vitamin B3 6.25mg 1.77mg 28%
Sodium 601mg 15mg 25%
Vitamin B2 0.382mg 0.055mg 25%
Vitamin B1 0.439mg 0.155mg 24%
Protein 12.96g 3.27g 19%
Calcium 165mg 2mg 16%
Copper 0.198mg 0.054mg 16%
Phosphorus 188mg 89mg 14%
Carbs 55.77g 18.7g 12%
Calories 313kcal 86kcal 11%
Fiber 4.7g 2g 11%
Folate 86µg 42µg 11%
Zinc 1.47mg 0.46mg 9%
Omega-3 (ALA) 0.161g 0.014g 9%
Polyunsaturated fat 1.72g 0.487g 8%
Vitamin C 0.2mg 6.8mg 7%
Magnesium 59mg 37mg 5%
Vitamin B5 0.456mg 0.717mg 5%
Vitamin B6 0.153mg 0.093mg 5%
Vitamin K 5.7µg 0.3µg 5%
Fats 4.27g 1.35g 4%
Saturated fat 0.989g 0.325g 3%
Omega-6 (Linoleic acid) 0.468g 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Potassium 223mg 270mg 1%
Vitamin A 0µg 9µg 1%
Vitamin E 0.24mg 0.07mg 1%
Monounsaturated fat 1.019g 0.432g 1%
Protein per 100 calories 4.1g 3.8g N/A
Calories per 10 g protein 242kcal 263kcal N/A
Weight per 100 calories 32g 116g N/A
Unsaturated / Saturated Fat ratio 2.8 2.8 N/A
Net carbs 51.07g 16.7g N/A
Sugar 6.42g 6.26g N/A
Choline 22.1mg 23mg 0%
Tryptophan 0.092mg 0.023mg 0%
Threonine 0.299mg 0.129mg 0%
Isoleucine 0.258mg 0.129mg 0%
Leucine 0.461mg 0.348mg 0%
Lysine 0.215mg 0.137mg 0%
Methionine 0.105mg 0.067mg 0%
Phenylalanine 0.315mg 0.15mg 0%
Valine 0.31mg 0.185mg 0%
Histidine 0.15mg 0.089mg 0%

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +296.3%
Contains more FatsFats +216.3%
Contains more CarbsCarbs +198.2%
Contains more WaterWater +213.9%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +135.9%
Contains more Poly. FatPolyunsaturated fat +253.2%
Contains less Sat. FatSaturated fat -67.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.