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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, Calcium, Copper, and Phosphorus.
  • 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

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.
Wheat Bread
Wheat Bread
8
:
2
Corn raw
Corn raw
Contains more Calcium +8150%
Contains more Iron +686.5%
Contains more Magnesium +59.5%
Contains more Phosphorus +111.2%
Contains more Zinc +219.6%
Contains more Copper +266.7%
Contains more Manganese +744.8%
Contains more Selenium +5466.7%
Contains more Potassium +21.1%
Contains less Sodium -97.5%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +8150%
Contains more Iron +686.5%
Contains more Magnesium +59.5%
Contains more Phosphorus +111.2%
Contains more Zinc +219.6%
Contains more Copper +266.7%
Contains more Manganese +744.8%
Contains more Selenium +5466.7%
Contains more Potassium +21.1%
Contains less Sodium -97.5%

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.
Wheat Bread
Wheat Bread
7
:
3
Corn raw
Corn raw
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +183.2%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B6 +64.5%
Contains more Folate +104.8%
Contains more Vitamin K +1800%
Contains more Vitamin A +∞%
Contains more Vitamin C +3300%
Contains more Vitamin B5 +57.2%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +183.2%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +253.1%
Contains more Vitamin B6 +64.5%
Contains more Folate +104.8%
Contains more Vitamin K +1800%
Contains more Vitamin A +∞%
Contains more Vitamin C +3300%
Contains more Vitamin B5 +57.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Corn raw
Corn raw
Contains more Protein +296.3%
Contains more Fats +216.3%
Contains more Carbs +198.2%
Contains more Other +339.7%
Contains more Water +213.9%
Wheat Bread
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 raw
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 Protein +296.3%
Contains more Fats +216.3%
Contains more Carbs +198.2%
Contains more Other +339.7%
Contains more Water +213.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +135.9%
Contains more Polyunsaturated fat +253.2%
Contains less Saturated Fat -67.1%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +135.9%
Contains more Polyunsaturated fat +253.2%
Contains less Saturated Fat -67.1%

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 Corn raw
Rich in minerals ok
Lower in price 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Corn raw Opinion
Net carbs 51.07g 16.7g Wheat Bread
Protein 12.96g 3.27g Wheat Bread
Fats 4.27g 1.35g Wheat Bread
Carbs 55.77g 18.7g Wheat Bread
Calories 313kcal 86kcal Wheat Bread
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.42g 6.26g Corn raw
Fiber 4.7g 2g Wheat Bread
Calcium 165mg 2mg Wheat Bread
Iron 4.09mg 0.52mg Wheat Bread
Magnesium 59mg 37mg Wheat Bread
Phosphorus 188mg 89mg Wheat Bread
Potassium 223mg 270mg Corn raw
Sodium 601mg 15mg Corn raw
Zinc 1.47mg 0.46mg Wheat Bread
Copper 0.198mg 0.054mg Wheat Bread
Manganese 1.377mg 0.163mg Wheat Bread
Selenium 33.4µg 0.6µg Wheat Bread
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.24mg 0.07mg Wheat Bread
Vitamin C 0.2mg 6.8mg Corn raw
Vitamin B1 0.439mg 0.155mg Wheat Bread
Vitamin B2 0.382mg 0.055mg Wheat Bread
Vitamin B3 6.25mg 1.77mg Wheat Bread
Vitamin B5 0.456mg 0.717mg Corn raw
Vitamin B6 0.153mg 0.093mg Wheat Bread
Folate 86µg 42µg Wheat Bread
Vitamin K 5.7µg 0.3µg Wheat Bread
Tryptophan 0.092mg 0.023mg Wheat Bread
Threonine 0.299mg 0.129mg Wheat Bread
Isoleucine 0.258mg 0.129mg Wheat Bread
Leucine 0.461mg 0.348mg Wheat Bread
Lysine 0.215mg 0.137mg Wheat Bread
Methionine 0.105mg 0.067mg Wheat Bread
Phenylalanine 0.315mg 0.15mg Wheat Bread
Valine 0.31mg 0.185mg Wheat Bread
Histidine 0.15mg 0.089mg Wheat Bread
Saturated Fat 0.989g 0.325g Corn raw
Monounsaturated Fat 1.019g 0.432g Wheat Bread
Polyunsaturated fat 1.72g 0.487g Wheat Bread
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.161g 0.014g Wheat Bread

Which food is preferable for your diet?

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

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
38%
Wheat Bread
18%
Corn raw
Minerals Daily Need Coverage Score
89%
Wheat Bread
17%
Corn raw

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.9)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 586mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.664g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.